Mapuloteni apamwamba a phalateni, omwe amatha kudya zomera, ndi ma gramu 17 a mapuloteni omwe amapezeka kuchokera ku nyemba zonsezi, kuphatikizapo zakudya zambiri komanso zowonjezera. Chinsinsi cha pasitachi chikuphatikiza mitundu itatu ya nyemba ndi sipinachi mu msuzi woyera wathanzi. Zakudya zopatsa thanzi zamasamba komanso zamasamba.
Zowonjezera Zamasamba ndi Zakudya Zam'madzi Maphikidwe a Italy:
Vegan Tofu Manicotti
Pasitala ya Pasaka Primavera
Vegan Low Fat Chomera Chamapiri cha Lasagna Recipe
Minestrone Soup
Tofu Cacciatore
Easy Garlic Pasita Recipe
Vegan Tofu Lasagna Recipe
Nkhumba ya Pesto Recipe
Dzungu ndi Sage Pasta Sauce
Chimene Mufuna
- Supuni 1 ya mafuta a maolivi
- 1 lalikulu anyezi, sliced
- 2 cloves adyo, wosweka
- 1 tsabola wofiira, wodulidwa
- Supuni 1 yowuma oregano
- 1 15 amatha kudula tomato, kapena makapu awiri odulidwa tomato
- 1/2 chikho chophika nyemba za impso zofiira
- 1/2 chikho chophika ma nyemba
- 1/2 chikho chophika nkhuku
- Mchere ndi tsabola kuti mulawe
- 1 kapu yapasta
- Supuni 2 margarini
- Supuni 4 ufa
- 2 makapu soy mkaka
- 1/2 supuni ya supuni yajambulidwa ndi nutmeg
- 1 1/2 makapu opanda chodulidwa sipinachi
Momwe Mungapangire Izo
- Kutenthetsa mafuta mu lalikulu saucepan pa sing'anga kutentha. Sakanizani anyezi, adyo, ndi tsabola mosavuta mpaka ndiwo zamasamba zofewa, pafupifupi maminiti 8.
- Onjezani oregano, tomato, nyemba, ndi nkhuku. Nyengo kuti mulawe ndi mchere ndi tsabola. Phimbani chokopa ndi kuimirira kwa mphindi 20.
- Konzani pasitala molingana ndi mapangidwe a phukusi. Sakanizani ndi kuwonjezera ku chitsulo chophika chophika ndikuyika ichi chosakaniza mu mbale yosaya.
- Kupanga msuzi, kutenthetsa margarine mu sing'anga phukusi pa sing'anga kutentha. Thirani ufa ndipo pang'onopang'ono kuwonjezera mkaka wa soya. Bweretsani kuyimitsa, kuyambitsa nthawi zonse, ndi kuphika kwa mphindi ziwiri kapena zitatu, kenako nyengo ndi mchere ndi tsabola.
- Kutentha sipinachi mu supuni 2 za madzi kwa mphindi zisanu. Sakanizani bwino ndikuwonjezera msuzi. Onetsetsani mpaka bwino.
- Thirani msuzi pamsanganizo wa nyemba ndikutumikira mwamsanga.
Chidziwitso cha zakudya, pa kutumikira:
Zikhala: 371; Malori Ochokera ku Mafuta: 85
Kulipira Mtengo wa Tsiku Lililonse:
Mafuta Onse: 9.5g, 15%; Mafuta okhuta: 1.4g, 7%; Mafuta otentha: 0.0g
Cholesterol: 0mg, 0%
Sodium: 104mg, 4%
Zakudya Zonse: 56.9g, 19%
Fiber Fiber: 12.6g, 51%
Mapuloteni: 17.0g
Vitamini A 42%, Vitamini C 68%, Calcium 11%, Iron 28%
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 442 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 408 mg |
| Zakudya | 74 g |
| Matenda a Zakudya | 13 g |
| Mapuloteni | 18 g |