Pasitala wokhala ndi nkhuku, tomato ndi ndiwo zamasamba - Chinsinsi ndi sitepe ndi chithunzi * Crossfit

Zingwe za nkhuku (sing'anga kukula) - ma PC 4.
Tomato wokoma - ma PC 7.
Anyezi (sing'anga) - 1 pc.
Garlic - ma clove awiri
Broccoli - 1 pc. (200 g)
Phalaphala wa tirigu wonyezimira - 200-300 g
Mchere ndi tsabola kuti mulawe
Parsley kapena cilantro - gulu limodzi laling'ono
Tsabola wofiira wofiira (wamkulu) - 1 pc.
Mafuta a maolivi - pasitala
Masamba mafuta - chifukwa Frying

Mapuloteni 12.2 g
Mafuta 2.1 g
Zakudya 20.1 g

Kutumikira Pachidebe: Kutumikira 4

Gawo ndi tsatane malangizo

Nkhuku ndi Masamba a Pasitala ndi chakudya chokoma, chosavuta kukonzekera chomwe chingasiyanitse kwambiri zakudya za anthu omwe amatsatira PP. Kuphika mbale kunyumba ndikosavuta kwathunthu ngati mutsatira malangizo kuchokera pachithunzithunzi cha tsatane-tsatane chomwe chili pansipa. Zakudya za pasitala wokhala ndi nkhuku ndizochepa, ndipo ndiwo zamasamba zokoma zimapangitsa mbaleyo kukhala yokoma komanso yopatsa thanzi. Ngati mukufuna, mutha kupanga phala la zokometsera, koma chifukwa cha izi muyenera kuwonjezera katsabola kakang'ono pazosakaniza.

Gawo 1

Sonkhanitsani zosakaniza zonse zomwe mukufuna ndikuyika patsogolo panu pantchito yanu. Dulani kanema wonyezimira komanso mafuta oundana kuchokera ku fillet. Sambani tomato, zitsamba, tsabola belu ndi broccoli pansi pamadzi. Yesani kuchuluka kwa phala.

Gawo 2

Peel anyezi ndi angapo adyo cloves. Dulani tsinde la broccoli, ndilolimba kwambiri ndipo limafuna nthawi yowonjezera kuphika. Gawani masamba mu florets. Dulani fillet mu zidutswa zazikulu pafupifupi theka ndi theka masentimita. Dulani tsabola wa belu muzipinda, chotsani nyembazo ndikudula masambawo muzitsulo zochepa.

Gawo 3

Dulani tomato mu magawo, mutha kutero molunjika ndi khungu, anyezi - muzing'ono zazing'ono, ndikudutsa adyo kudzera muzofalitsa. Dulani parsley muzidutswa tating'ono ting'ono. Dulani inflorescence ya broccoli mzidutswa tating'ono. Dzazani mphika wamadzi ndikuyiyika pachitofu chophikira stove. Thirani mafuta masamba pansi pa skillet ndipo pakatentha, onjezerani adyo wodulidwa ndi anyezi. Kuphika kwa mphindi 2-3, kenaka onjezerani tomato, nkhuku ndi broccoli. Nyengo ndi mchere ndi tsabola, sakanizani bwino ndikuphimba. Kuchepetsa kutentha ndi kutentha kwa mphindi 10, nthawi zina. Nthawi ikadutsa, onjezerani mapepala a tsabola, akuyambitsa ndi kutseka beseni ndi chivindikiro.

Gawo 4

Madzi ataphika, thirani mchere ndikutsanulira theka supuni ya mafuta kuti phalalo lisalumikizane. Onjezani pasitala, kusonkhezera ndi kuphika mpaka al dente. Pambuyo pakuphika kwamphindi 3-4 (kuti mumve zambiri, werengani zomwe wopanga adapanga, pasitala yokometsera imatenga mphindi zochepa kukhala okonzeka), tayani pasitala mu colander ndipo, pamene chinyezi chambiri chikutsika, pitani ku poto kuzinthu zina ndikusakaniza. Pasitala wokoma wotsika kwambiri wokhala ndi nkhuku ndi ndiwo zamasamba, yophika kunyumba, yotsogozedwa ndi Chinsinsi ndi zithunzi ndi sitepe, yakonzeka. Fukani zitsamba zodulidwa musanatumikire. Sangalatsidwani ndi chakudya chanu!