Chosavuta, chofulumira ndi chokoma, mafutawa a Moroccan angatumikire monga kadzutsa, chamasana kapena chakudya chamadzulo. Kukhudza shuga ndi sinamoni kumaphatikizapo kutentha kokoma kwa zonunkhira za ku Moroko ndi paprika.
Kutumikira ndi Teti Yambewu ndi mkate wa ku Moroko kuti mutseke mazira.
Chimene Mufuna
- 8 mazira, yolks osweka koma osamenyedwa
- Supuni 4 mpaka 5 kirimu tchizi (kapena magawo 4 mpaka 5 a Kiri Cheese), wosweka mu zidutswa zing'onozing'ono
- Supuni imodzi yodulidwa parsley
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- Supuni 2 za mafuta
- Anyezi 1, odulidwa
- 1 tsabola wobiriwira, finely akanadulidwa
- 1 phwetekere, odulidwa
- 1/2 shuga supuni
- Supuni 1 chitowe
- 1/2 supuni ya supuni paprika
- 1/4 supuni ya sinamoni
- mchere ndi tsabola
Momwe Mungapangire Izo
Muzitsulo zazikulu zopanda tchire, perekani anyezi ndi tsabola wobiriwira mu mafuta a maolivi kwa mphindi zingapo. Onjezerani phwetekere wodulidwa, shuga, zonunkhira ndi mchere ndi tsabola kuti mulawe. Sungani masambawa kwa mphindi zingapo, kapena mpaka tomato ndi ofewa kwambiri.Onjezerani mazira ndikuphika monga momwe mungapangire omelet, ponyamula m'mphepete mwa mazira pamene akuika ndi kutseka poto kuti alole kuti dzira losasunthike liziyenda pansi ndi kuyanjana ndi pansi pa poto, komwe iwo aziphika mofulumira.
Mazira akaphika pang'ono ndi pang'ono, perekani tchizi ndi kirimu pamwamba. Ikani masentimita masentimita pansi pa broiler kuti apange pamwamba ndi kuchepetsa tchizi. Kutumikira mwamsanga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 317 |
| Mafuta Onse | 23 g |
| Mafuta okhuta | 8 g |
| Mafuta Osatchulidwa | 11 g |
| Cholesterol | 433 mg |
| Sodium | 292 mg |
| Zakudya | 10 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 16 g |