Maluwa Ofulumira ndi Osavuta Mpunga Wouma ndi Sipinachi

Chokhalira chosavuta ndi chosavuta chodyera chophika cha mpunga. Msuzi wokazinga ndi masamba ndi chakudya chosavuta komanso chosasinthasintha bwino kwa zamasamba ndi zamasamba. Ndinapanga mfundoyi ndi masamba omwe ndinakhala nawo, omwe anali sipinachi, tomato ndi nyemba zobiriwira. Kwa mbale yayikulu, onjetsani tofu kuti mudye mavitamini, kapena, sakanizani dzira kapena awiri ndikuwonjezera pa kusakaniza! Sizingakhale zosavuta!

Onaninso:

• Maganizo ambiri okhudzana ndi chakudya chamadzulo

Chimene Mufuna

• 3 cloves adyo (minced)
• Supuni 3 mafuta a maolivi
• 2 makapu ophika mpunga
• 1 phwetekere (odulidwa)
• 1 sipinachi yaikulu (yodulidwa)
• 1 nyemba zazikulu zobiriwira (kapena masamba ena amene mwasankha, odulidwa)
• 1/4 chikho cha soya msuzi
• Supuni imodzi ya sesame mafuta
• 1/3 supuni ya supuni mchere (mchere wamchere ndi wabwino kwambiri)
• 1/2 laimu (juiced)

Momwe Mungapangire Izo

1. Sautee adyo mu maolivi kwa mphindi 1-2.
2. Onjezerani mpunga wophika ndi kusonkhezera kuphatikiza. Onjezerani zosakaniza, kupatula mchere ndi mandimu. Lolani kuphika kwa mphindi 8-10, kuyambitsa kawirikawiri.
3. Chotsani kutentha ndikuyambitsa mchere. Chinsinsi changa cha chophimba chophika chophika cha mpunga chophika masamba ndi kufalitsa madzi atsopano a laimu mu kusakaniza musanatumikire.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	814
Mafuta Onse	20 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	12 g
Cholesterol	0 mg
Sodium	1,588 mg
Zakudya	139 g
Matenda a Zakudya	12 g
Mapuloteni	21 g

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