Chophika ichi ndi mbale yayikulu pambali ya nyama iliyonse yomwe imasuta kapena ikhoza kukhala kuwonjezera kokoma kwa supu ndi mitsempha. Ikani sikwashi mu wosuta kwa maola angapo musanayambe kudya.
Chimene Mufuna
- 3
- msuzi wa squash (wochepa ndi woweta)
- 1/4 chikho (60 ml) shuga wofiira
- 1/4 chikho (60 mL) batala
- Masipuniketi atatu (45 ml) mafuta a maolivi
- Supuni 1 (5 mL) sinamoni
- Supuni ya supuni imodzi (5 mL) ufa wa chili
- Supuni ya supuni imodzi (5 mL) yogula
Momwe Mungapangire Izo
1. Pempherani mafuta a maolivi kuti mudulire mbali ya squash. Phimbani ndi zojambulazo, onetsetsani kuti mumapanga mabowo kuti mulole kutentha ndi kusuta.
2. Konzani kusuta. Malo sikwashi pa fodya wodulidwa-mbali. Utsi pa madigiri 225 F / 100 digiri C kwa maola 1/2 mpaka 2.
3. Pamene sikwashi yatha, chotsani ku fodya ndikulola kukhala. Pakali pano, sungunulani batala, shuga, ndi zonunkhira mu phula. Ikani supuni pa sikwashi iliyonse mukakonzeka kutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 149 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 20 mg |
| Sodium | 19 mg |
| Zakudya | 14 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 2 g |