Mbalame yotchedwa squash casserole imapangidwa ndi sikwashi yachilimwe kapena zukini, kaloti, ndi anyezi. Zinyenyeswa zimapanga maziko ndi topping a pang'onopang'ono wophika casserole.
Chimene Mufuna
- 2 masentimita mapulogalamu a sikwashi a chilimwe kapena zukini, sinking'amba (pafupifupi makapu 6)
- 1/4 chikho chodulidwa anyezi
- 1/2 chikho peeled shredded karoti
- 1 ikhoza (makilogalamu 10 / oyi) kirimu yamchere ya udzu winawake kapena kirimu cha supu ya nkhuku
- 1 chikho kirimu wowawasa
- 1/4 kapu ufa
- Phukusi 1 (6 mpaka 8 ounces) zitsamba zowonongeka
- 1/2 chikho batala, kusungunuka
Momwe Mungapangire Izo
- Mu mbale yaikulu, kuphatikiza sikwashi, anyezi, karoti ndi msuzi.
- Sakanizani kirimu wowawasa ndi ufa; akuyambitsa masamba.
- Ponyani zinyenyeswazi ndi mafuta ndi kuika hafu yokhala pang'onopang'ono wophika.
- Onjezerani masamba osakaniza ndi pamwamba ndi zotsalira zotsalira.
- Phimbani ndi kuphika pa LOW kwa maola 6 mpaka 8.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 537 |
| Mafuta Onse | 45 g |
| Mafuta okhuta | 24 g |
| Mafuta Osatchulidwa | 13 g |
| Cholesterol | 112 mg |
| Sodium | 547 mg |
| Zakudya | 28 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 8 g |