Njira imeneyi ndi yofanana ndi Msuzi Wochepa wa Mazira , kupatulapo kuti ndawonjezera tomato awiri mu zidutswa zisanu ndi chimodzi, ndi shuga kuti muyese bwino tomato. Mabaibulo a kumadzulo nthawi zambiri amawonjezera chimanga ndi masamba; Ndaphatikizapo zosiyana zochepa pansipa.
Chimene Mufuna
- 4 makapu nkhuku msuzi kapena zokongoletsera katundu
- 2 tomato, zidutswa 6 zidutswa zofanana
- Supuni 1 shuga
- 1/4 supuni ya supuni tsabola woyera
- Mchere kuti ulawe
- Mazira 2, amamenyedwa mopepuka
- 1 -2 anyezi anyezi, otsukidwa ndi kudula pa magawo atatu
Momwe Mungapangire Izo
Mu wokiti kapena supu, tibweretseni makapu 4 a nkhuku msuzi. Onjezerani tomato, shuga, tsabola woyera , ndi mchere. Kuphika kwa pafupi mphindi imodzi yokha. Pang'onopang'ono kutsanulira mu mazira mu mtsinje wokhazikika. Gwiritsani ntchito mphanda kuti mutsitsimutse mazira mosavuta mpaka apange mitsinje yochepa kapena nthiti.
Kokongoletsa ndi anyezi wobiriwira ndikutumikira otentha.
Mazira Otsitsa Mazira Ndi Kusintha kwa Matatato:
(Zonsezi zikhoza kuwonjezeredwa pambuyo pa phwetekere ndi nyengo.
Lolani supu yophike kwa mphindi zingapo musanawonjezere mazira).
* Supuni 1 ya chimanga chophatikiza ndi supuni 2 za madzi. Onetsetsani kuti muwombe.
** 1/2 chikho cha nandolo zouma.
** Ngati mukukonzekera msuzi kwa munthu wodwalayo, yesetsani kuwonjezera kagawo kakang'ono ka ginger. Pakati pa ubwino wake, ginger amakhulupirira kuti ndi othandiza pochizira chimfine ndi kufota.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 88 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 104 mg |
| Sodium | 838 mg |
| Zakudya | 8 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 7 g |