Njirayi imakhala yosavuta komanso yosavuta kupanga ndi nandolo yosungunuka, mitima ya atitchoku, mazira atsopano ... komanso kumapeto kwa madzi a mandimu. Amafuna katsabola katsopano kambirimbiri, koma ngati ndizovuta kwambiri, khalani ndi supuni 2 zatsopano kapena zofanana ndi katsabola kouma.
Chimene Mufuna
- Mapaundi 3/4 a nandolo yachisanu
- 3/4 mapaundi a mitima ya atitchoku yowirira
- Gulu la atsopano
- katsabola (pafupifupi 2,5 ounces), amachotsedwa, odulidwa (kapena masupuni 3-4 a udzu wouma wouma)
- 3 lalikulu anyezi wobiriwira, akanadulidwa
- 2 tomato wobiriwira, grated kapena finely akanadulidwa (ndi madzi)
- 1 1/2 supuni ya tiyi ya mchere
- 1/2 supuni ya supuni ya tsabola
- 3/4 chikho cha
- mafuta a azitona
- 1 chikho cha madzi
- Madzi a 1-2 mandimu
Momwe Mungapangire Izo
- Sakanizani anyezi ndi katsabola mpaka anyezi asinthe, kuwonjezera tomato ndi kuphika kwa mphindi 8-10.
- Onjezani nandolo, mitima ya atitchoku, mchere, tsabola, ndi madzi. Onetsetsani bwino.
- Bweretsani ku chithupsa, kuphimba, kuchepetsa kutentha ndi kuimirira kwa mphindi 30.
- Dulani kutentha ndi kuwonjezera madzi a mandimu.
- Sakanizani poto kuti mugaŵire (osasunthira), kuphimba, ndipo mukhalepo kwa mphindi 10 musanayambe kutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 525 |
| Mafuta Onse | 29 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 20 g |
| Cholesterol | 0 mg |
| Sodium | 619 mg |
| Zakudya | 58 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 13 g |