Mbeu izi zimakhala zokoma komanso zopanda pake. Ndizo zokongoletsera zokhazokha, komanso kupanga zokongoletsa zokoma pa saladi (monga Phalagranate Saladi), msuzi (yesani msuzi wokazinga wa squash ), kapena ngakhale mchere wotsekemera (iwo ndi abwino pa Piyendo ya Pungu kapena Pulasitiki Panna Cotta).
Chimene Mufuna
- 1 1/2 mpaka 2 makapu mbewu za dzungu (
- pepitas , zophimbidwa )
- 1/3 chikho shuga
- Supuni 2 madzi (kapena madzi a lalanje)
- Zosankha: 1/2 supuni ya sinamoni (nthaka)
- 1 dash mchere (nyanja yabwino, kulawa)
Momwe Mungapangire Izo
- Sakanizani uvuni ku 375 F. Lembani pepala lalikulu lophika ndi pepala, zikopa, kapena chikhomo. Pakalipano, mu poto yaikulu yowonjezera pa sing'anga-kutentha kwakukulu, kuwonetsa njere, kusonkhezera kawirikawiri, mpaka atakwiya pang'ono, pafupi maminiti atatu. Ikani mbewu pambali.
- Mu mbale yaikulu, phatikiza shuga ndi madzi kapena madzi a lalanje, ndi sinamoni, ngati mukufuna. Muziganiza mpaka shuga itasungunuka. Yonjezerani nyemba ndikuponyera bwino kuti muvale moyenera.
- Kufalitsa mbewu pa pepala lophika lopangidwa mochuluka kwambiri. Kuphika mu uvuni mpaka shuga ndi caramelizedsi ndipo mbewu ikusandutsa wamba bulauni. Penyani iwo mosamala; iwo amachoka kuchoka kuti awotchedwe mofulumira kwambiri. Yambani kuwunika iwo pafupi maminiti 10 ndi mphindi ziwiri pambuyo pake.
- Mulole mbewu kukhala mpaka ozizira. Muyenera kuwasokoneza pokhapokha mutachotsa pepala. Sungani m'mbiya yosungira mpweya kwa milungu iwiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 559 |
| Mafuta Onse | 31 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 0 mg |
| Sodium | 92 mg |
| Zakudya | 58 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 21 g |