Chotoa Chosungira Zamasamba

Phokoso loyamika , yesetsani chophimba chodyera chodyera chodyera chodyera banja lonselo. Ndi zakudya zonse zamasamba ndi zokometsera, izi zimapanga kumwamba pamene zikuwotcha mu uvuni, kuphatikizapo bonasi yowonjezerapo yowonjezera mapuloteni anu onse a zamasamba kapena zikondwerero. Ngati mutatsata zakudya zowonjezera, onetsetsani kuti mukugwiritsa ntchito margarine wamagazi m'malo mwa batala kuti mupange chotupachi.

Osati Kuthokoza komabe? Ndani akunena kuti muyenera kuyembekezera chaka chonse chifukwa cha zakudya zomwe mumazikonda kwambiri? Gwiritsani ntchito njirayi yokhala ndi mbale yophweka yokhala ndi chakudya chilichonse pamene muli ndi quinoa yotsala .

Chimene Mufuna

• 1 chikho
• Kinoya
• Mapiko 4 1/2
• masamba msuzi
• 2 Bay masamba
• 1 chikasu anyezi, diced
• Nthiti ya celery, yodulidwa
• 2 cloves adyo, minced
• 1/2 chikho
• seitan , odulidwa aang'ono (osankha)
• 1/2 chikho kagawidwa bowa
• Supuni 2 batala kapena
• margarine wa vegan
• Supuni 1 ya thyme
• 1/2 masipuni a supuni
• 1/2 supuni ya supuni mchere
• 1/4 supuni ya supuni tsabola wakuda
• Magawo 6 zouma kapena zosawidwa pang'ono, mkate
• 1/2 chikho chodulidwa walnuts kapena pecans

Momwe Mungapangire Izo

1. Mu kapu yapakati, imani quinoa mu 2 1/4 makapu masamba msuzi ndi masamba mpaka mpaka, pafupi mphindi 15. Chotsani Bay masamba.
2. Kutentha kotentha kwa madigiri 375.
3. Mu skillet wamkulu, sungani anyezi, udzu winawake, seitan ndi adyo mu mafuta kapena mafuta a margarine mpaka pafupifupi zofewa. Onjezerani bowa ndi kutentha kwa mphindi zingapo, mpaka anyezi asamve bwino ndipo bowa ndi ofewa.
4. Onjezerani thyme, masewera, mchere ndi tsabola, mofulumira kuti mutenge zovala ndi kutsuka zonunkhira.

1. Pezani kutentha mpaka pansi ndikuwonjezeranso mkate wochuluka ndi mtedza, wothandizira kugwirizana.
2. Onjezerani msuzi wambiri mpaka mkate utakonzedwe bwino.
3. Onjezani quinoa ndipo ponyani pang'onopang'ono kuti mugwirizane bwino.
4. Tumizani ku casserole kapena mbale yophika, ndipo yikani pa 375 F kwa mphindi 30 mpaka 35.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	221
Mafuta Onse	10 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	2 g
Cholesterol	0 mg
Sodium	662 mg
Zakudya	27 g
Matenda a Zakudya	4 g
Mapuloteni	8 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)