Izi zowakometsera zokwawa za sikwashi zimapanga zokongola kwambiri. Athandizireni ndikumwa, monga sriracha kapena chipotle mayonesi , masewera olimba, kapena salsa.
Chimene Mufuna
- 3/4 mapaundi okwana masentimita (pafupifupi 2 sing'anga, cubed)
- Dzira 1, yomenyedwa
- 1/3 kapu ufa wokhala ndi cholinga
- 1/3 chikho chimanga
- Supuni 1 yophika ufa
- 1/2 supuni ya supuni mchere
- 1 sing'anga anyezi (grated)
- Mafuta (mwachangu)
Momwe Mungapangire Izo
- Onjezerani sikwashi ku phula ndikuphimba ndi madzi amchere. Cook, yokutidwa, 10 mpaka 15 mphindi kapena mpaka wachifundo.
- Sakani ndi sopo kuti mupange 1 chikho. Phatikizani sikwashi ndi dzira ndikuphatikiza bwino.
- Phatikizani ufa, chimanga, ufa wophika ndi mchere, pitirizani bwino. Onjezerani osakaniza a squash ndi anyezi, pitirizani mpaka blended.
- Gwiritsani kusakaniza sikwashi ndi supuni yapamwamba mu mafuta otentha. Kuphika mpaka golide wofiirira, kutembenukira kamodzi.
Amapanga pafupifupi 2 khumi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 127 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 35 mg |
| Sodium | 334 mg |
| Zakudya | 21 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 4 g |