Mukamaphika masamba a Swiss chard, mugwiritsire ntchito mankhwala osangalatsa powawotcha! (Ngati muli ndi gulu kapena awiri a chard ndipo simukudziwa momwe mungapititsire, onani Mmene Mungayendere Swiss Chard .)
Chimene Mufuna
- Zimachokera ku magulu 1 mpaka 2 a chard
- Pafupifupi 1 Tbsp. mafuta a azitona
- Mchere wa nyanja kuti ulawe
- Madzi atsopano a mandimu (zosankha)
Momwe Mungapangire Izo
- Chotsani uvuni ku 375 ° F. Sungunulani zitsamba, zouma, komanso zitsulo zamtundu uliwonse.
- Gwiritsani ntchito theka la mafuta kuti muvale pansi pa mbale ya gratin kapena mbale yophika yomwe ingakhale ndi zimayambiriro. Ikani zitsulo mu mbale, zongolani ndi mafuta otsala ndikuwaza ndi mchere. Chophimba chophimba ndi chojambula.
- Ikani uvuni ndikuphika maminiti 10, chotsani zojambulazo ndikuphika mpaka zowonongeka ndi zachifundo ndikuyamba bulauni, pafupi maminiti makumi awiri. Kutumikira otentha, ofunda, kapena kutentha kutentha ndi spritz wa madzi a mandimu, ngati mukufuna.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 32 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 100 mg |
| Zakudya | 0 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 0 g |