Chophika chophika chophika - chophika chophika ndi masamba mu uvuni * Crossfit

Chikopa cha cod - theka la nyama
Anyezi wobiriwira - nthambi 2-3
Katsabola - kagulu kakang'ono
Parsley (kapena cilantro) - maphukira 3-4
Phwetekere (yayikulu) - 1 pc.
Garlic - 1-2 ma cloves
Gherkins (kuzifutsa) - 5-7 ma PC.
Walnuts - ma PC 3-4.
Mafuta a azitona - 2-3 tbsp l. kupita kokwerera mafuta
Madzi a theka ndimu
Kirimu wowawasa (15% mafuta) - pakukongoletsa zonenepa
Mchere wodya kuti mulawe
Tsabola wakuda wakuda - kulawa

Mapuloteni 6 g
Mafuta 3.7 g
Zakudya 0 g

Kutumikira Pachidebe: Mapangidwe 3-4

Gawo ndi tsatane malangizo

Zakudya zokoma, zotsekemera komanso zowutsa mudyo zophikidwa mu uvuni pansi pa masamba ndi zitsamba zimasangalatsa aliyense. Chokopa kwambiri ndi chakudya chotsika kwambiri cha calorie. Chofunika kwambiri pa mbale sichikhala nsomba zokha, komanso kusakaniza kwatsopano kwa masamba ndi zitsamba. Chinsinsicho chimagwiritsa ntchito walnuts, mutha kuzikana, koma zimapatsa nsombazo kununkhira kwa nutty. Kodi mungaphike bwanji chakudya cham'madzi kunyumba? Werengani mosamala Chinsinsi, chomwe chili ndi zithunzi ndi sitepe, ndikuyamba kuphika.

Gawo 1

Choyamba muyenera kukonzekera kusakaniza masamba ndi masamba atsopano. Tengani anyezi wobiriwira, katsabola ndi parsley, muzimutsuka pansi pamadzi ndipo muziumitsa ndi chopukutira pepala. Tsopano finely kudula masamba onse ndikusamutsira ku mbale yakuya.

Gawo 2

Tsopano tengani phwetekere, tsukani ndikudula tating'ono ting'ono. Sankhani masamba obiriwira osapsa, chifukwa mutadula phwetekere asunge mawonekedwe ake. Tumizani phwetekere m'mbale ndi zitsamba. Tengani ma gherkins asanu ndi awiri mumtsuko ndikuduladutswa tating'ono ting'ono: nkhaka zokometsera izi zimapangitsa mbaleyo kukhala yoyambirira. Peel adyo clove ndikudutsa atolankhani. Tumizani zonse zosakaniza mu chidebe ndi tomato ndi zitsamba.

Gawo 3

Peel mtedzawo. Dulani maso ngati ang'onoang'ono ndikuwatumizira ku chidebecho ndi zotsalazo.

Gawo 4

Nyengo wosakaniza wokonzeka ndi maolivi, onjezerani madzi a mandimu theka.

Gawo 5

Tengani mawonekedwe akulu, azithunzi zazitali ndikuzilemba ndi zikopa. Palibe chifukwa chotsanulira mafuta, chifukwa padzakhala madzi okwanira, omwe amapatsa chakudya. Sambani codlet, blot kuchokera ku chinyezi chowonjezera ndikusamutsira ku mawonekedwe okonzeka. Nyalitsani nsomba ndi mchere ndi tsabola kuti mulawe, kenako tsukani wowawasa zonona. Muthanso kugwiritsa ntchito zonona, koma kenako sankhani mankhwala ochepa kwambiri.

Gawo 6

Tsopano ikani masamba osakaniza, zitsamba ndi mtedza pamwamba pa cod fillet. Kufalikira mofanana pamwamba pa nsomba zonse.

Gawo 7

Ikani chidebecho mu uvuni wokonzedweratu mpaka madigiri 180. Pakatha mphindi 10, muchepetse kutentha mpaka madigiri 170 kuti nsombayo isafooke.

Zimatenga nthawi yayitali bwanji kuti ziphike? Izi zonse zimadalira mphamvu ya uvuni. Nthawi zambiri mphindi 40 ndizokwanira, koma muthamangitsidwe ndi kukonzeka kwa nsombazo.

Gawo 8

Gwiritsani ntchito mbale yotentha yotentha. Kongoletsani ndi ma wedge a mandimu, mapiritsi a parsley ndi ma gherkins asanafike. Nsombazi zomwe zimakonzedwa molingana ndi njira iyi pang'onopang'ono zimakhala zofewa komanso zowutsa mudyo. Tikukhulupirira mumakonda Chinsinsi. Sangalatsidwani ndi chakudya chanu!