Imeneyi ndi chakudya champhongo chochepa komanso chosavuta chomwe chingakhale patebulo maminiti 30. Gwiritsani ntchito ng'ombe yamphongo yowonjezera, ndi ma ouniti 8 okha, ndikudzaza skillet ndi masamba ambiri kuti mugwire chakudya chamadzulo chamadzulo.
Sangalalani ndi mpunga winawake kapena wekha ngati chakudya chimodzi.
Chimene Mufuna
- 1 tsp. mafuta a canola
- 1 zomangira udzu winawake, wodulidwa
- 3/4 chikho finely chodulidwa anyezi
- 3/4 chikho chopangidwa kaloti
- 3/4 chikho nyemba zobiriwira, zokonzedwa
- 3/4 chikho bowa
- 1 zukini zazing'ono, zochepa kutalika ndi zopukutira
- 1 tsp. oregano
- Mafuta asanu ndi awiri oweta
- 1 15-amodzi amatha kukhala ndi tomato wodulidwa
- 1 tbsp. Msuzi wa Worcestershire
Momwe Mungapangire Izo
- Kutentha mafuta mu lalikulu skillet pa sing'anga kutentha.
- Sakani celery, anyezi, kaloti, nyemba zobiriwira , bowa ndi zukini kwa mphindi 2-3. Onjezani oregano.
- Zigwedezeke mu ng'ombe ndikuphika mpaka musakhalenso pinki, pafupi mphindi zisanu ndi zisanu ndi ziwiri. Sakani mafuta owonjezera.
- Onjezani tomato zamchere ndi msuzi wa Worcestershire. Simmer kwa mphindi 20.
Malingana Ndi Kutumikira:
Zikhala 170
Ma calories ochokera ku Fat 38
Mafuta onse 4.3g (anakhala 1.6g)
Cholesterol 35mg
Sodium 259
Zakhakiteriya 17.4g
Fiber 4.9g
Mapulotini 15.5g
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 242 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 51 mg |
| Sodium | 191 mg |
| Zakudya | 22 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 22 g |