Chophika cha kolifulawa chokazinga ndi njira yabwino yosangalalira masamba omwe ali ndi thanzi labwino kwambiri. Maphikidwe a kolifulawa si kaŵirikaŵiri zakudya zokoma kwambiri pa tebulo, koma mavitaminiwa owotcha mafutawa ndi achilendo ngati ndi okoma.
Chimene Mufuna
- 1 Kolifulawa, mutu wotsukidwa, wodulidwa, kudula zidutswa ziwiri-inchi
- 3 tbsp anasungunuka batala
- Mchere ndi mchere watsopano wakuda
Momwe Mungapangire Izo
1. Yambani zowunikira 400 ° F.
2. Mu mbale yosakaniza, tumizani kolifulawa ndi batala kuti muvale kwathunthu, ndi nyengo yowonjezera mchere ndi tsabola watsopano wakuda.
3. Gawani mofanana pa pepala lophika, ndipo yophika kwa mphindi 35-45, mpaka zimayambira ndi zachifundo, ndipo m'mphepete mwawo muli bulauni.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 86 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 15 mg |
| Sodium | 43 mg |
| Zakudya | 7 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 3 g |