Yesani Chinsinsi cha Umami Burger Chathanzi

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Umami amadziwika kuti ndi gawo lachisanu la kukoma, zomwe zimapereka chisangalalo chofotokozedwa ngati chokoma komanso chopatsa nyama. Amapezeka mu zakudya zambiri za tsiku ndi tsiku, kuphatikizapo tomato, tchizi cha parmesan, bowa, msuzi wa soya, ndi anchovies. Kuthira kwa msuzi wa soya mu supu kapena grating wa tchizi wa Parmesan pa saladi kumawonjezera umami kukoma. Ikani anchovie mu msuzi wa phwetekere, ndipo imasungunuka kuti ipangitse kununkhira (kopanda kukoma kwa nsomba!).

Nayi njira yomwe ndimakonda kwambiri yopezera umami ndi portobello mushroom burger. Ndi chokoma, chakudya chochepa cha kalori, komanso chokhutiritsa modabwitsa. Kulemera kwa ma calories 15 okha pa bowa, khalani omasuka kudzipangira nokha burger! Nayi Chinsinsi:

Portobello Mushroom Burger (amatumikira imodzi)

-Bowa wamkulu wa Portobello (tsinde lichotsedwa)

-Nthanga imodzi yonse ya 100-calorie "yoonda" bun

- Supuni imodzi ya Parmesan tchizi (ngati mukufuna)

-Letisi ndi phwetekere

-1 clove wa adyo wodulidwa (watsopano kapena wosakaniza)

- 2 supuni ya vinyo wofiira vinyo wosasa

Sakanizani adyo ndi vinyo wosasa wavinyo wothira m'mbale yosaya, ndipo yambani bowa mmenemo kwa mphindi zochepa. Grill bowa (poto, grill kunja, kapena uvuni) kwa mphindi ziwiri mbali iliyonse, mpaka utafewetsedwa. Ikani pa bun, ndi mchere ndi tsabola, ndipo pamwamba ndi tchizi ta Parmesan, ngati mukufuna. Onjezerani chidutswa cha letesi ndi phwetekere.

Palibe nthawi yoti marinate? Nyengo yokha bowa ndi mchere ndi tsabola ndi grill. Ndikudyabe chokoma!

Madelyn Fernstrom, Ph.D., ndiye Lero chiwonetsero cha Nutrition Editor komanso wolemba wa Zakudya Zanu Zenizeni.

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