Zakudya zotonthoza siziyenera kukhala mafuta okwera kapena kalori yapamwamba. Msuzi ndi chitsanzo chabwino. Mukhoza kudya zokoma, zowonjezera, ndi zokhutiritsa zokoma monga msuzi wa Lentil ndi Black Bean, umene uli wodzaza ndi ubwino wambiri wa mafuta. Ngati mumasankha kugwiritsa ntchito msuzi wa masamba , izi zimapangitsa chakudya chamadzulo chambiri.
Chimene Mufuna
- Supuni ya 2 ya canola mafuta
- 1 1/2 makapu finely akanadulidwa anyezi
- 1 lalikulu phesi la udzu winawake, utoto
- 2 cloves adyo, minced
- Supuni 1 pansi chitowe
- Supuni ya 1 yophika
- 1 chikho chobiriwira mphodza, kuchapidwa ndi kudutsamo
- Mapiko awiri (15 ounce) amachepetsa nyemba zakuda zakuda, zotsekedwa ndi kuchapidwa
- 1 (14.5-ounce) akhoza kudula tomato
- 4 makapu opanda mafuta, masamba otsika kwambiri a sodium kapena msuzi wa nkhuku
Momwe Mungapangire Izo
- M'phika lalikulu, mafuta otentha pamapiri. Sungani anyezi, udzu winawake, ndi adyo mpaka mutachepetse, pafupi mphindi 4-5. Fukani chitowe ndi ufa wophika, kuphika kwa mphindi imodzi mpaka onunkhira.
- Onjezani lenti, nyemba zakuda, tomato, ndi msuzi. Bweretsani ku chithupsa, kenaka chitani ndi kuimiritsa kwa mphindi 25, kapena mpaka mphutsi ziri zachifundo.
Kutumikira: Zakiritsila 127, Zakudya Zochokera ku Fat 14, Total Mafuta 1.6g (sat 0.1gg), Cholesterol 0mg, Sodium 503mg, Zakakiteriya 22.2g, Fiber 7.1g, Protein 6g
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 520 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 421 mg |
| Zakudya | 93 g |
| Matenda a Zakudya | 25 g |
| Mapuloteni | 33 g |