Chophika chodyera cha abusa a zamasamba chodyera zamasamba pogwiritsa ntchito masamba ambiri wathanzi mmalo mwa nyama. Mukhozanso kuyesa chitumbuwa cha abusa a zamasamba ndi TVP kwa mbale yowonjezera nyama, kapena yesetsani chitumbuwa cha mbusa wa zamasamba ndi mphodza .
Njirayi ndi zamasamba, koma kuti izi zisawonongeke, muyenera kuchotsa tchizi za Parmesan zokhazokha ndikugwiritsira ntchito yogour yogourt yogurt. Ndipo ndithudi, onetsetsani kuti mumagwiritsa ntchito margarine kapena vegan butterge.
Mukufuna maphikidwe ophweka, othetsa thanzi komanso odyetsa? Mukhoza kuyang'ana m'maphikidwe onse a zamasamba kapena maphikidwe onse .
Chimene Mufuna
- 1 karoti, yotchulidwa
- 1/2 chikho broccoli, odulidwa ang'onoang'ono
- 1/2 chikho cha kolifulawa, chodulidwa
- 1/2 chikho nyemba nyemba
- 1/2 chikho chobiriwira nandolo
- 1/2 chikho bowa, sliced
- 4 mbatata, odulidwa
- 1/4 chikho cha soy kapena yogurt yogwira
- 1/2 kapu yowonjezedwa ndi Parmesan tchizi (mwakufuna)
- Supuni 2 margarini
- 1/4 kapu ufa
- 1 chikho
- masamba msuzi
- 2/3 mkaka wa mkaka kapena mkaka wa soya
- Supuni 2 yowonongeka
- Mchere (kulawa)
- Pepper (kulawa)
Momwe Mungapangire Izo
- Kutentha nkhuni ku 375 F.
- Choyamba, konzani ndiwo zamasamba. Sakanizani karoti, broccoli, kolifulawa nyemba zobiriwira, zobiriwira zobiriwira ndi zonunkhira bowa, ndi nthunzi mpaka mpaka mwachifundo. Khalani pambali. Mukhoza kusiya masamba awiri kapena awiri ngati simukuwakonda kapena mulibe kanthu kenaka ndikuwonjezera zina zonse zomwe muli nazo ndikuzikonda.
- Kenaka, konzani mbatata zanu. Kuwongolera nthawizonse kumakhala kotheka. Mwina musadandaule ngati mukungodziphika ndekha, koma anthu ambiri amawakonda. Ngati simukuyang'ana, perekani mbatata yanu bwino, osachepera.
- Wiritsani mbatata m'madzi mpaka zofewa. Dulani bwino, kenaka sungani mbatata yanu pamodzi ndi masamba awiri otsala a margarine, yogurt, ndi tchizi ta Parmesan.
- Kenako, konzani msuzi. Mu lalikulu saucepan, whisk pamodzi supuni 2 ya margarine, ufa, masamba msuzi , mkaka wa soya ndi tchire pa moto wochepa ndi kusonkhezera kugwirizana bwino. Ikani kuphika mpaka msuzi uyambe kuwonjezera ndikuwonjezera mchere ndi tsabola, kuti mulawe.
- Onjezerani zamasamba zowonjezereka, zisonkhezerani kuti muziphatikizana bwino ndi msuzi, ndiye kuchotsani kutentha ndi kuika pambali.
- Potsirizira pake, sungani pie ya mbusa wanu. Sungani masamba a msuzi mu mbale yayikulu yophika, ndi kufalitsa mbatata pamwamba.
- Fukani tchizi zina za parmesan pamwamba ngati mukufuna. Nyengo yosavuta ndi kukhudzana ndi mchere wambiri ndi tsabola, ngati mukufuna.
- Ikani mu uvuni ndi kuphika kwa mphindi 30 mpaka 40 kapena mpaka pang'ono golidi.
Onaninso: Zolingalira zowonjezera zowonjezera zamasamba
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 371 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 7 mg |
| Sodium | 652 mg |
| Zakudya | 65 g |
| Matenda a Zakudya | 10 g |
| Mapuloteni | 13 g |