Msuzi wa Marinara Wochepa

Msuzi wa Marinara ndi msuzi wofiira kwambiri wofiira kuti ukhale nawo. Mukhoza kuchigwiritsa ntchito ndi mtundu uliwonse wa pasitala, wovekedwa mu lasagna, monga gawo la nkhuku yanu parmesan, yomwe mumagwiritsa ntchito magawo a polenta komanso monga msuzi pa pizza. Ndipo ngakhale msuzi wa marinara umapezeka mosavuta mumitsuko mu golosale, ndi zophweka kukupangitsani kuti musabwererenso kugulidwa. Mankhwalawa amakhalanso otsika kwambiri mu sodium komanso opanda zotetezera, zomwe zimapanga chisankho chabwino.

Khalani omasuka kuwirikiza kachiwiri ndikusungunula magawo kuti mugwiritse ntchito. Thandizani msuzi musanayambe kutsanulira muzitsulo zazing'ono ndikuyika mufiriji. Thaw mu microwave kapena poto pa chitofu musanagwiritse ntchito.

Msuzi wa marinara wodetsedwa komanso watsopano, umathandizidwa ndi kuwonjezera zitsamba zatsopano komanso vinyo wosasa, womwe umapangitsa kuti munthu azikhala wolemera komanso wosangalatsa.

Chimene Mufuna

• 1 tsp. mafuta a azitona
• 2 cloves adyo, minced
• 1 sing'anga anyezi, finely akanadulidwa
• 1 oz-oz. Sungakhale ndi mchere wothira tomato wosakanizidwa, wosakanizidwa
• 2 tbsp. vinyo wosasa wa basamu
• 1/4 chikho chopanda mchere wothira tomato
• 2 tbsp. chodutswa chatsopano
• 2 tbsp. chodulidwa oregano
• 2 tbsp. chodulidwa ndi parsley
• Tsabola wakuda mwatsopano kuti alawe

Momwe Mungapangire Izo

1. Thirani mafuta poto lalikulu kapena skillet. Sakanizani adyo ndi anyezi pa moto wochepa mpaka mutachepetsedwa, pafupi mphindi zisanu, kuonetsetsa kuti adyo siyiwuni.
2. Onjezerani tomato, basamuki viniga ndi phwetekere. Bweretsani ku chithupsa, ndiye kuchepetsa kutentha kuti musamve.
3. Onjetsani zitsamba zosakanizidwa ndi kuzimitsa kutsegulidwa kwa mphindi 15.

Amapanga makapu pafupifupi 3

Pakati pa 1/2 chikho kutumikira: Ma calories 64, Ma calories ochokera ku mafuta 10, Total mafuta 1g (Sat 0.1g), Cholesterol 0mg, Sodium 25mg, Zakakiteriya 11.7g, Fiber 2.3g, Protein 1.9g

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	49
Mafuta Onse	1 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	0 g
Cholesterol	0 mg
Sodium	11 mg
Zakudya	10 g
Matenda a Zakudya	2 g
Mapuloteni	2 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)