Gwiritsani ntchito chakudya chokoma, chokhazika mtima pansi ndi mkate wophika mkate wophika kapena wothira mafuta obiriwira ndi saladi yosavuta ya chakudya chodyera cha banja. Ndi yabwino kwa nyengo iliyonse koma imapatsa chakudya chamasana kapena chakudya chambiri m'nyengo yozizira.
Chimene Mufuna
- 1 chikho chodulidwa anyezi
- 1/2 chikho chochepetsedwa kaloti
- 1/2 chikho chachitsulo chosungunuka
- 2 mapiritsi apakati, osakanizidwa ndi cubed
- 1 tsabola wofiira wofiira, wotchulidwa
- Supuni 12 mpaka 16 zokometsera zonunkhira kapena oroule, zopota pang'ono
- 4 cloves adyo, minced
- Makapu asanu
- nkhuku msuzi
- 1 nyemba zazikulu (nyemba 15) zofiira kapena nyemba zoyera, zatsanulidwa
- 1 chikho chodulidwa sipinachi kapena escarole
- Zikhola ziwiri (14.5 ozuni iliyonse) zinayikidwa tomato ndi madzi
- Supuni 1
- Cajun kapena Creole
- Supuni 1 ya paprika
- Supuni 1 ya mchere
- Dash tsamba oregano
- Supuni 2 zowonongeka ndi parsley
Momwe Mungapangire Izo
- Sungani anyezi, kaloti, udzu winawake wa udzu, biringanya, belu tsabola, soseji wodulidwa, ndi adyo mu maolivi mpaka pang'onopang'ono.
- Onjezerani msuzi, nyemba, tomato, amadyera, ndi zokometsera;
- Imani maminiti 30 mpaka 45, mpaka masamba ali ofewa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 388 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 26 mg |
| Sodium | 791 mg |
| Zakudya | 53 g |
| Matenda a Zakudya | 15 g |
| Mapuloteni | 22 g |