Kulowera kochepa Kwambiri Panyanja

Chosavuta pang'onopang'ono chophika chophika chophika chophimba ndizosavuta kukonza ndi botolo la msuzi wa spaghetti, tchizi la Parmesan, ndi masamba ena osankha.

Gwiritsani ntchito mbale yamphongo yowonjezereka yokhala ndi chotupa chachabechabe kapena chodyera chofanana, pamodzi ndi mkate wophika. Yonjezerani saladi yosokera kuti mukhale wokhutira tsiku ndi tsiku.

Chimene Mufuna

• 1 1/2 mapaundi ozungulira mapepala oyenda bwino kapena ofewa
• Supuni 1 ya mchere wosakaniza
• 1/2 supuni ya supuni ya masamba oregano
• 1/4 supuni ya supuni ya tsabola watsopano wakuda
• 1 chikho chinachepetsedwa anyezi
• Karoti 1, julieenne amadula kapena amawotchera, mwachangu
• Msuzi 1 (pafupifupi 15 ounces) msuzi wamphepete wamphepete mwachangu kapena wokondedwa wanu
• 1/2 kapu yatsopano yowonjezera Parmesan tchizi

Momwe Mungapangire Izo

Dulani mzere wozungulira mu zidutswa zisanu kapena zisanu ndi ziwiri, kapena uzidula. Fukani ndi mchere, oregano, ndi tsabola watsopano wakuda.

Ikani anyezi osakaniza mu wophika pang'onopang'ono. Konzani zidutswa za anyezi ndi kuwaza ndi kaloti, ngati mukugwiritsa ntchito. Thirani msuzi wa spaghetti pamwamba pa zonse.

Phimbani ndi kuphika pansi kwa maola 7 mpaka 8, kapena mpaka nyama ili yabwino. Onjezani tchizi ta Parmesan ndikuphika kwa mphindi pafupifupi 15.

Zimatumikira 6.

Kutumikira ndi spaghetti yotentha yophika.

Malangizo ndi Kusiyanasiyana

• Gwiritsani ntchito nsonga zamphepete kapena chiwindi chofewa m'chikhomo mmalo mwa mpweya wozungulira.
• Gawo 1 nyemba tsabola wobiriwira - wobiriwira, wofiira, kapena wachikasu - n'kumuphatika ndi kuupaka ku mphika pamodzi ndi ng'ombe.
• Onjezerani 1 kagawo kasupe kapena zukini mu mphika ndi msuzi wa spaghetti.
• Onjezani 1 akhoza (14.5 ounces) a tomato atsekedwa ku msuzi pamodzi ndi supuni 3 za phala la tomato kwa msuzi wandiweyani ndi wochuluka.

Mwinanso Mungakonde

Mpweya Wosokonezeka Steak

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	438
Mafuta Onse	18 g
Mafuta okhuta	7 g
Mafuta Osatchulidwa	8 g
Cholesterol	104 mg
Sodium	611 mg
Zakudya	27 g
Matenda a Zakudya	3 g
Mapuloteni	40 g

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