Mitsuko iyi yosambitsidwa mu garlicyy tomato msuzi ndikumwamba, ndipo iyenso ndi imodzi mwa zosakondera zokhala ndi bajeti zomwe zilipo lero. Zakudya izi zimapanga chakudya choyambirira kapena chakudya chamadzulo. Kutumikira ndi mkate wambiri waku French kuti ulowe mu msuzi.
Chimene Mufuna
- Mapaundi 4
- mitsuko yatsopano, bwino
- Supuni 2 za mafuta
- 1 anyezi wonyezimira wakuda, wothira bwino (pafupifupi 1 chikho)
- Supuni 2 minced watsopano adyo
- 1 ikhoza (pafupifupi mamita 14 1/2)
- tomato lonse , kuthiridwa ndi kung'amba
- 1 chikho
- nsomba, kapu ya vinyo kapena vinyo woyera
Momwe Mungapangire Izo
1. Kuyeretsa mchere: Akanikeni mumadzi opaka madzi amchere kuti muphimbe ndi kuima kwa mphindi 15 kuti muchotse mchenga. Sungunulani msuziyi mosakaniza bwino ndi kuchotsa ndevu zowopsya. Taya zitsamba zilizonse ndi zipolopolo zosweka kapena zotseguka.
2. Mu mphika wa quart 6, sungunulani mafuta pa kutentha kwapakati. Onjezani anyezi ndi adyo ndikuphika, kuyambitsa kawirikawiri, kwa mphindi zisanu, kapena mpaka kuchepa.
3. Onjezerani tomato, msuzi, ndi parsley ndipo mubweretse kuwira pamwamba pa kutentha kwambiri.
Kuchepetsa kutentha mpaka kutsika. Onjezerani mussels. Phimbani ndi kuphika kwa mphindi zitatu kapena zisanu, kapena mpaka makoswe atsegule. Pewani pang'onopang'ono kamodzi kapena kawiri kuti muphike ngakhale kuphika.
4. Ndi supuni yowonongeka, sungani mitsuko yopita ku mbale imodzi, mutaya zitsamba zosatsegulidwa. Idyani zina mwa msuzi mu mbale iliyonse. ndikutumikira nthawi yomweyo.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 598 |
| Mafuta Onse | 18 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 169 mg |
| Sodium | 1,123 mg |
| Zakudya | 32 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 74 g |