70 Zosavuta Za Chakudya Chamadzulo Kwa Anthu Opanikizika

Mayina Abwino Kwa Ana

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Tikumane nazo, tonse ndife otanganidwa. Sitikhala ndi nthawi yoti tichite zonse masana, osasiyanso chakudya chamasana chokonzekera sabata. Koma mukudziwa china chomwe tilibe nthawi (kapena bajeti) yake? Kuyenda panja kukagula saladi yachakudya ya sikuli kwabwino. Mwamwayi, pali yankho: Kupereka malingaliro 70 osavuta a nkhomaliro omwe amafunikira kwenikweni zero khama kukwapula (ndikumalawabe zokoma). Ndi chilichonse kuchokera ku nkhuku saladi-chodzaza tsabola ku radish mbale za barbecue zokhala ndi uchi wa mpiru, mndandanda wothandiza wa maphikidwe uyenera kukupangitsani kukhala okhutira kwa miyezi ikubwerayi.

Zogwirizana: Malingaliro 27 okoma a Chakudya Chamadzulo kwa Masiku Omwe Simungadye Sandwichi Ina Yotopetsa

1. Avocado Egg Salad Sandwich

Ndi zophweka monga kudula a tomato . Ngati muli ndi mphindi 25, mutha kupanga nkhomaliro yamasiku anayi.

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2. Linguine ndi Bacon, Mapichesi ndi Gorgonzola

Chakudyachi chimatenga mphindi 30 zokha kuchokera koyambira mpaka kumapeto. Khalani olimba mtima ndikudya zozizira - zimakomanso bwino (ngati sizili bwino) mwanjira imeneyo.

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3. Zoodles ndi Avocado ndi Msuzi wa Mango

Munatipatsa chakudya chamasana cha mphindi 15, komanso popanda uvuni. Kawiri kawiri maphikidwe kuti apange zokwanira sabata yonse.

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4. Nkhuku za Buffalo Zimakulunga ndi Tchizi wa Blue ndi Selari

Rotisserie nkhuku , tikukupatsani moni. Nanga tingatani kuti tidye chakudya chamasana chokoma m’kamwa chokonzeka kudya m’mphindi 20 zokha?

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5. Tomato Saladi ndi Wokazinga Halloumi ndi Zitsamba

N'zosatheka kumenya saladi ya mphindi khumi. Ndipo iyi ili ndi tchizi ya halloumi, kotero ndi yabwinoko.

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6. Chitaliyana Deli Pinwheel Masangweji

Sangweji yofanana ndi icebox makeke . Ndipo pamenepa tikutanthauza zosavuta, zokoma ndi zosatheka kudya imodzi yokha.

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7. Saladi ya Peach Caprese ya Joanna Gaines

Zikafika pakukangana kochepa, nkhomaliro zathanzi, zimakhala zathu kupanga kuphwanya amadziwa bwino.

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8. Mapepala Pan Indian-Spiced Chicken

Zimamveka zowononga nthawi, koma tikulonjeza kuti ndi kamphepo. Pali mphindi khumi zokha zokonzekera; ingowaza zonse ndi kuziponya zonse pa thireyi.

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9. Pangani-Patsogolo Aloo Gobi

Ndiwofatsa komanso okoma, chakudya chamasana chokongolachi chimasungidwa mufiriji kwa masiku anayi. (Izonso wosadya masamba ndi okonzeka mu mphindi 30, koma sitinafune kudzitama nawonso kwambiri.)

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10. BLT Pasta Saladi

Bowties amamenya saladi zachisoni, zophwanyika tsiku lililonse la sabata. Kodi mungatikhulupirire tikakuuzani kuti zimangotenga mphindi 40 kuti mupange magawo asanu ndi atatu?

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Zogwirizana: 18 Zakudya Zathanzi ndi Zodzaza Ntchito Zomwe Sili Saladi

11. Kukonzekera kwa Chakudya cha Turkey Meatballs ndi Zukini Zakudyazi

Kukonzeka mu theka la ola ndi chiyambi chabe. Mipira ya nyama iyi ndi yofewa, yolemera komanso yowutsa mudyo, ndipo amawotcha m'malo mokazinga kuti ayeretsedwe mosavuta.

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12. Pangani Patsogolo Farro ndi Brussels Mphukira Saladi

Psst: Iyi ndi njira yosavuta yokonzekera Brussels zikumera. Zomwe muyenera kuchita ndikuchepetsa, kupatukana ndikuziponya ndi farro musanatumikire.

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13. Chakudya Chamadzulo Kebabs ndi Mortadella, Artichoke ndi Tomato Wowuma ndi Dzuwa

Kupatula kukhala chakudya chamasana chokoma kwa inu kapena wanu ana , amasangalala kwambiri kudya. Sinthani mogwirizana ndi zomwe mtima wanu uli nazo.

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14. Zakudya Zophika Pang'onopang'ono-Prep Burrito Bowls

Yankho la mapemphero anu panthaŵi yachakudya chamasana? Zakudya zokometsera, zopatsa thanzi za burrito zomwe zimagawidwa kwa sabata yonse.

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15. Greek Yogurt Nkhuku Saladi Choyika Tsabola

Bye, chakudya chamasana. Sitidzakuwonani, chifukwa cha mabwato okongola a tsabola awa a saladi wathanzi la nkhuku.

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16. Rainbow Collard Wraps ndi Peanut Butter Dipping Sauce

Amatenga mphindi 30 kuti apange, osawonda ndipo amatha masiku awiri patsogolo pa furiji. Komanso, pali msuzi wa peanut. Tikufuna kunena zambiri?

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17. Chakudya Chokonzekera Honey Sesame Chicken ndi Broccolini

Sakanizani saladi yachisoniyo pamphepete ndikusintha ndi chakudya chokhutiritsa ichi. Mbali zake zimatha kusinthana, koma glaze yokoma-yotsekemera ndiyofunikira.

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18. Mini Chicken Shawarma

Simungapite molakwika ndi matumba awiri oluma awa. Marinade ofulumira amawapangitsa kukhala okoma ngati kuti mwakhala tsiku lonse kukhitchini, ngakhale kuti ndizosavuta kuchotsa.

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19. Quick Guacamole Quinoa Saladi

Kwenikweni ndi mbale yaikulu guc kubisa ngati saladi, ndipo sitikudandaula konse. M'malo mwake, ndiko kutanthauzira kwa chakudya chathu chamasana.

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20. Chicken Firecracker with Rice

Kusamalitsa kochepa ndilo dzina la masewerawo. Pangani nambala yotsekemera iyi usiku watha (zimatenga mphindi 35 zokha) ndipo mulandire mphotho pamene mimba yanu ikulira nthawi yachakudya chamasana tsiku lotsatira.

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21. Mphindi 20 Burrata Saladi Ndi Mwala Zipatso ndi Katsitsumzukwa

Langizo: Musamangoganizira zinthu zabwino. Ndipo mwazinthu zabwino, tikutanthauza burrata onse okoma.

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22. Bruschetta Nkhuku

Kudya nkhomaliro imodzi ndi njira yopitira. Izi zimakoma kwambiri, koma ndizodabwitsa komanso zathanzi otsika carb .

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23. Keto Sheet-Pan Chicken ndi Rainbow Veggies

Zakudya? Zakudya zanji? Tikungopanga nkhomaliro zamapepala kuyambira pano.

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24. Mphindi 20 za Paleo Egg Roll mbale

Tikusiya zomangira dzira zotsekemera chifukwa aliyense amadziwa kuti ndi zomwe zili mkati zomwe zimafunikira.

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25. Mikate Yosavuta Yokazinga Mpunga ndi Msuzi wa XO

Mpunga wonyezimira, womata uwu watsala pang'ono kupambana pamasewera a nkhomaliro. Tengani msuzi wa XO wodzaza ndi zokoma kuchokera kumsika waku Asia waku Asia.

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26. 15-Mphindi Mediterranean Couscous ndi tuna ndi Pepperoncini

Kodi ndi chiyani chomwe chimawoneka chokongola koma chosachita khama? Munthu uyu. Kodi tinganene chiyani, ndife oyamwitsa tuna zamzitini .

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27. Radish Barbecue Bowls ndi Tangy Honey-Mustard Dressing

Iyi ndi njira yathu yatsopano yomwe timakonda yodyera masamba, manja pansi. Iyenera kukhala ndi chochita ndi iwo owuma, oyaka radish .

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28. Cold Sesame Nkhaka Zakudyazi

Chinsinsi chopangira? Kugulidwa m'sitolo marinated tofu . Ndi nthawi yopulumutsa, njira yosavuta yowonjezera tani ya kukoma (osatchula mapuloteni) ku mbale.

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29. Mphindi 15 Mbale wa Mezze wokhala ndi Mkate Wothira wa Za'atar Pita

Chakudya chala ndi chakudya chabwino kwambiri. Yachiwiri yabwino? Ndi mgwirizano pakati msika wazakudya zophika , azitona, pita wokazinga ndi msuzi wa yogurt.

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30. Saladi ya Thai yodulidwa ndi Peyala

Saladi yabwino kwambiri yomwe mungapange. Tangowonani mitundu yonseyo!

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Zogwirizana: 21 Zakudya Zantchito Zosatopetsa Mutha Kupanga Mphindi 15 Kapena Zochepera

31. Ultimate Quinoa-Avocado Bowl

Kukongola kwa shirimpi ? Zachitika m'mphindi zisanu ndipo zimapita ndi chilichonse-mdalitso wanthawi yankhomaliro.

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32. Nkhuku ndi Snap Pea Kokani-Mwachangu

Titha ngakhale kunena kuti zimakoma ngati zotsalira. (Imatenthetsa bwino mu microwave, BTW.)

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33. Mphindi 15 Wonyenga wa Pad Thai

Ndiwofulumira kuposa kuyitanitsa kutenga. Mutha kusinthanso nyama yankhumba Nkhukundembo kapena nkhuku, ngati mumakonda.

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34. Rotisserie Chicken Ramen

Dotoloni m'bokosi la Zakudyazi ndi msuzi wogulidwa m'sitolo (kapena wongopanga tokha!)

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35. Kolifulawa Mpunga mbale ndi Curried Lentils, Kaloti ndi Yogurt

Ndani akunena kuti kudya bwino kuyenera kukhala kotopetsa? Chophatikiza chatsopanochi cha legume-veggie-yogurt chidzakudzazani osakulemetsa.

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36. Mphindi 15 Pasta ya Lemony Broccolini

Palibe chotsutsana ndi msuzi wa marinara, koma tifunika kupuma. Ndipo uthenga wabwino, mutha kusinthanitsa mtedza wa pine ndi ma almond mu uzitsine.

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37. Mapepala-Pan Ndimu Batala Zamasamba ndi Soseji

Zinthu ziwiri zomwe timakonda: chakudya cham'manja ndi mbale ziro. Chakudya chamasana chosavutachi chimakhala chopatsa onse komanso china.

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38. Kung Pao Chicken

Yowutsa mudyo, yokoma komanso yosatsutsika. Tiyeneranso kunena kuti zimabwera palimodzi mu skillet imodzi, kotero kuyeretsa ndikosavuta.

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39. Sukari Snap Pea Saladi ndi Chèvre Ranch

Iyi ndi njira yatsopano yogwiritsira ntchito tchizi za mbuzi (ndipo ndizosiyana kwambiri ndi saladi ya '90s ndi cranberries zouma zomwe mumazidziwa ndi kuzikonda).

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40. Msuzi Wosavuta Wanyemba Wakuda

Tithokoze membala wa Coterie a Monique Volz chifukwa chotikonda ndi mnyamatayu, yemwe ndi wosavuta, wokoma, wathanzi komanso wokonzeka pakadutsa mphindi 35.

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41. White Turkey Chili with Avocado

Kuwala kokwanira kudya chaka chonse. Ngakhale kuli bwino, kumaundana ngati maloto, kotero mutha kubisalako masiku otanganidwa.

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42. Buddha Bowl ndi Kale, Avocado, Orange ndi Wild Rice

Kusakaniza ndi kufanana ndi dzina la masewerawo. Ndi zonse zatsopano izi, zodzaza, mudzapewa kugwa kwamadzulo ngati palibe bizinesi.

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43. Avocado ndi Black Bean Pasitala Saladi

Zosangalatsa kwambiri kuposa chotupitsa cha avocado, koma chosavuta kupanga. Lembani izi mwanzeru.

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44. Green Goddess Wraps

Zokambirana Zenizeni: Chinsinsi ichi chatipangitsa kusangalala ndi masamba. Ndipo za kuvala kwa mulungu wamkazi wobiriwira wopangidwa kunyumba: Zimabwera pamodzi ndi kamvuluvulu kakang'ono mu blender yanu.

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45. Saladi ya Caprese

Wowotcha zukini ndikusintha kwakukulu kwa saladi yomwe amakonda nyengo iliyonse. Thirani madzi owonjezera a basamu kwa ife, mungatero?

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46. ​​Miphika ya Spring Roll

Njira yabwino kwambiri yopezera kukonza kwanu ndikusiya zomata zolemera za carb kuti muzitha kutafuna. masamba a mpunga . Kukomoka .

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47. Zoodles ndi Masamba a Chilimwe

Kuwonetsa njira yabwino kwambiri yogwiritsira ntchito zokolola zamabwato. Khalani omasuka kusintha ma veggies awa pachilichonse chomwe chikuwoneka bwino (kapena chopezeka mu furiji yanu).

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48. Zowotcha za Watermelon-Feta Skewers

Kuwala, kosavuta komanso kosatsutsika. Tiyeni tidye chakudya chilichonse pandodo kuyambira pano.

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49. Avocado Chicken Saladi Chinsinsi

Palibe mphesa kapena walnuts pamaso, momwe timakondera. Kuphatikiza apo, avocado ndi * kupsopsona kwa chef *.

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50. Mphindi 15 Nkhaka-Avocado Blender Soup

Timakonda phokoso la zero prep kuposa momwe timakondera baguette yophika.

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51. Blackberry-Pichesi Wokazinga Tchizi

Kukongola kwa mphindi khumi uku ndikuphulika ndi zipatso zatsopano ndi tchizi zitatu zosiyana. Khalani omasuka kuzikometsera kwambiri ndi nyama yankhumba, anyezi a caramelized kapena kupanikizana.

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52. Kolifulawa Wokazinga Mpunga

Zedi, inu mukhoza kudutsa pa carbs. Koma chirichonse chimene mungachite, musalumphe dzira lothamanga.

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53. Chakudya-Kukonzekera Creamy Kale Kaisara Saladi

Zovala zodzipangira tokha ndi ma walnuts okazinga ndi njira yachangu yopangira zachikale.

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54. Msuzi wa Gnocchi wa Nkhuku

Inde, tikhala tikusangalala ndi kukumbatirana uku mu mbale dzinja yaitali.

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55. Wokazinga Peanut Butter ndi Jelly Sandwich

Zina zonse zikalephera, simungalakwe ndi zomwe mumakonda paubwana. (Makamaka akawotchedwa mu batala.)

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56. Mphindi 15 Skillet Tsabola Steak

Palibe zosakaniza zapadera zofunika. Kodi tidatchulapo kuti ndi ma calories 230 okha pakudya?

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57. Zokometsera Shrimp Tacos ndi Mango Salsa

M'dziko labwino kwambiri, tikadakhala kugombe ndikudya zakudya zam'madzi zatsopano 24/7. Mpaka nthawi imeneyo, okongolawa a mphindi 20 adzayenera kuchita. (Pro nsonga: Nyamulani ma tortilla padera, kuti asagwe.)

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58. Crispy Tofu Mkate

Sindinagwirepo ntchito tofu kale? Chinsinsi cha crispy kutumphuka ndikukankhira madzi ochuluka momwe mungathere musanayambe kuphika ndi kuumitsa.

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59. Broccoli Wokazinga ndi Bacon Pasitala Saladi

Chifukwa chiyani chilimwe chiyenera kukhala ndi dibs pa saladi ya pasitala ? Timakonda chakudya chokoma mtimachi, chokoma chomwe ndi chabwino kuti tiziwotha nacho nyengo yozizira.

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60. Mphindi 15 Gazpacho ndi Nkhaka, Tsabola Wofiira ndi Basil

Pofika Juni, chinthu chomaliza chomwe tikufuna kuchita ndikuyimilira pachitofu chotentha. Mwamwayi, pali izi ozizira msuzi njira ina yomwe imabwera palimodzi mu blender.

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61. Kukulunga kwa Letesi waku Thai

Nyenyezi apa ndi nkhaka zophikidwa mwamsanga ndi scallions, zomwe zimakhala ndi zitsamba zatsopano.

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62. Mphika Umodzi, Pasitala ya Ndimu ya Mphindi 15

Psst: Mumangofunika zosakaniza zisanu ndi zitatu zokha (ndipo kuphatikizapo mchere ndi tsabola).

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63. 10-Mphindi Pad Onani Ew

Palibe chomwe chimayika kugwa kwa 3 koloko m'malo mwake ngati Zakudyazi zothiridwa mu msuzi wa garlicky stir-fry.

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64. Keto Steak ndi Blue Tchizi Saladi kwa Mmodzi

Sungani antchito anzanu mwansanje. Ndi njira yabwino yogwiritsira ntchito zonsezi nyama yotsalira kuchokera ku barbecue yanu yomaliza.

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65. Shrimp mu Msuzi wa Garlic

Kutenthetsa mpunga woyera ndikuchotsa chakudya chamadzulo - simukufuna kutaya dontho limodzi la msuzi wa citrus-garlic.

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66. Buffalo Tuna Sungunulani

Izi mapuloteni -zakudya zamadzulo zimangotenga mphindi 15, kuyambira koyambira mpaka kumapeto. Sikuti nkhuku yopangidwa ndi mapiko a nkhuku imayitanitsa udzu winawake wodulidwa ndi kaloti, koma kuvala ndi kusakaniza kosavuta kwa Buffalo msuzi ndi kuvala kodyera.

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67. Soseji ndi Fennel Pasitala

Chifukwa soseji waku Italy ndi wokoma kwambiri pawokha, mphindi 25 pasitala mbale safuna zambiri kuposa kukula kwa grated Parm kuti abwere palimodzi.

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68. Tarragon Nkhuku Saladi Masangweji

Muli ndi chilolezo chathu chonse chosinthira zophikidwa kale rotisserie nkhuku zopangira tokha, popeza nyenyezi yeniyeni apa ndi tarragon mayonesi ndi mwachangu kuzifutsa anyezi wofiira .

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69. Sitiroberi, Basil ndi Arugula Saladi Ndi Zambiri Za Tsabola Zakuda

The sitiroberi amathiridwa mu vinyo wosasa ndi uchi, zomwe sizimangotulutsa timadziti tawo tokoma, komanso zimapanga pseudo-kuvala kwa saladi. Chomwe chikusoweka ndi kudontha kwa mafuta a azitona.

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70. Tuna Saladi ndi Yoghurt, Capers ndi Za'atar

Palibe chokhumudwitsa, koma saladi ya tuna ya mphindi zisanu iyi imawombera mwachizolowezi njira kunja kwa madzi. Chinsinsicho chimafuna yogurt yachi Greek ya tangy m'malo mwa mayo, ndipo imawalitsidwa ndi kuphulika kwa zingy apple cider viniga ndi briny. capers .

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Zogwirizana: Malingaliro 54 Achangu Chakudya Chamadzulo Mutha Kupanga Mphindi 20 Kapena Zochepera

Kuti mumve zambiri zamaphikidwe abwino kwambiri, onani buku lathu loyamba lophika, Zabwino zokha .

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Nditumizireni Imelo Onetsani Patsamba