Mbalame yotchedwa Super Squad yosavuta

Mbalame yotchedwa squash sauté ndi njira yabwino yosangalalira sikwashi yatsopano. Khalani omasuka kugwiritsa ntchito sikwashi yachikasu yachilimwe kapena zukini mu Chinsinsi chosavuta, kapena chitani ndi kuphatikiza zonse ziwirizo. Imeneyi ndi chakudya chabwino komanso chosavuta kuti azigwiritsidwa ntchito ndi mkate wophika kapena nkhuku, pamodzi ndi mpunga, mbatata zophika , kapena masamba ena.

Ndinkagwiritsa ntchito kupopera mankhwala osakanikirana kuti ndisamakhale ndi mafuta, koma mungagwiritsire ntchito mafuta kapena mafuta ena kuti musamalire squash.

Basil yatsopano imapereka chakudya chokoma pamodzi ndi adyo wosweka ndi anyezi wobiriwira.

Chinsinsicho chimatenga pafupifupi mphindi 20 kukonzekera ndi kuphika, ndipo zimapanga pafupifupi mavitamini anayi.

Chimene Mufuna

• 4 kachasu wa chilimwe (kapena 2 mpaka 3 sing'anga)
• Kuphika kosakaniza kosalekeza
• 1/4 chikho masamba msuzi (kapena nkhuku msuzi)
• 1/2 supuni ya supuni adyo (wosweka)
• 3 kapena 4 anyezi wobiriwira (thinly sliced)
• 12 masamba osambira (kudula chiffadade)
• Dash kosher mchere (kapena kulawa)
• Dash tsabola watsopano (kapena kulawa)

Momwe Mungapangire Izo

1. Kuthira skillet wamkulu ndi kuphika kutsitsi ndi kutentha pa sing'anga kutentha. Sakanizani sikwashi ya chilimwe, oyambitsa nthawi zonse, kwa pafupi mphindi ziwiri. Onjezerani masamba a msuzi ku skillet ndikupitiriza kuphika ndi kuyambitsa kwa mphindi zingapo motalikira, mpaka pafupifupi wachifundo.
2. Onjezerani adyo ndi anyezi wobiriwira ndipo pitirizani kuphika ndi kusonkhezera mpaka mwachikondi koma molimbika.
3. Gwiritsani ntchito mchere ndi kuwonjezera mchere ndi tsabola kuti mulawe.

Makhalidwe a Kitchen

• Pofuna kudula makadadade, sungani masamba, pukutseni mwamphamvu, ndi kuwadula bwino.
• Pogwiritsa ntchito zosavuta, sungani 1 chikho cha bowa limodzi ndi sopo.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	19
Mafuta Onse	0 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	0 g
Cholesterol	0 mg
Sodium	87 mg
Zakudya	4 g
Matenda a Zakudya	1 g
Mapuloteni	1 g

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