Nsomba zosavuta zakale zosalekezazi zimapanga mbale yonyamulira. Gwiritsani ntchito mkate wouma wouma pamphuno.
Ndinadula magawo angapo a mkate wokometsera wokometsetsa, ndikuwuma kwa mphindi 10 mu uvuni wokwana 350 F, ndikuwatsitsa m'zakudya zopangira zinyama. Komanso, sindinkafuna kuti tomato akhale okoma kwambiri, kotero ndinachepetsa shuga wofiira ku supuni 3. Ndinawonjezera 1/4 supuni ya supuni ya udzu winawake wamchere.
Onani zina zosiyana pansipa.
Zogwirizana
Chimene Mufuna
- 1/4 kapu ya mafuta
- 1/4 chikho chodulidwa anyezi
- Pakapu 1 1/4 chikho chouma chakuya kapena zinyenyeswazi zokoma, zouma mu uvuni
- 1/2 chikho shuga shuga
- 1 lalikulu (ma ologalamu 28) akhoza tomato, diced, kapena zitini 14.5 ounce zitini
- Supuni 1 supuni yamchere, kapena kulawa
- 1/8 supuni ya supuni ya tsabola watsopano wakuda
Momwe Mungapangire Izo
- Kutentha uvuni ku 350 F.
- Bulu losazama 1 1/2-quart casserole.
- Sungunulani batala mu sing'anga phukusi pa sing'anga kutentha. Onjezerani anyezi odulidwawo ndi kupuma mpaka atasintha. Onjezani zinyenyeswazi za mkate ndi shuga wofiira. Cook, oyambitsa, mpaka bwino blended ndi yotentha. Onjezerani tomato, mchere, ndi tsabola. Kutentha.
- Sinthani kusakaniza phwetekere mu mbale yokonzekera kuphika.
- Kuphika mu uvuni wokonzedweratu kwa mphindi 45.
Kusiyana
- Onjezani 1/4 mpaka 1/2 supuni ya supuni ya mchere wa udzu winawake kapena sungani kapu ya 1/4 ya udzu winawake wothira udzu ndi anyezi.
- Tomato Wosakanizidwa M'madzi: Pewani shuga supuni imodzi ndikuwonjezera supuni 1 ya ufa wa adyo kapena 2 cloves a adyo, minced, komanso 1/4 chikho cha masamba osungunuka. Pamwamba pa casserole ndi pafupifupi 1/2 kapu ya tchizi ya parmesan yogayidwa. Kuphika monga mwadongosolo.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 253 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 20 mg |
| Sodium | 565 mg |
| Zakudya | 40 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 4 g |