Izi zokoma msuzi amapangidwa ndi watsopano kolifulawa, mkaka, ndi pang'ono wowawasa kirimu kapena yogurt.
Chimene Mufuna
- 1 mutu waukulu wa kolifulawa
- Supuni 3 batala
- 1 sing'anga anyezi (finely akanadulidwa)
- Supuni 3 zophika zonse
- Makapu 3 mkaka
- 1 chikho cha kirimu wowawasa (kapena yogurt yogwa)
- 3 masamba bouillon cubes (wosweka, kapena ntchito nkhuku bouillon kapena granules)
- Zokongoletsa: parsley wodulidwa
- Kukongoletsa: parmesan tchizi
Momwe Mungapangire Izo
- Sakani kolifulawa ndikuphwanya mu florets; kuphimba ndi madzi ndi nthunzi mpaka mwachikondi.
- Ngakhale kolifulawa ikuwombera, yikani anyezi mu batala mpaka mutachepa. Onjezerani ufa kwa mafuta ndi anyezi ndi kuphika kwa mphindi zingapo, oyambitsa kuphatikiza ufa mu mafuta. Onjezerani makapu 3 mkaka, kirimu wowawasa kapena yogurt, ndi kusonkhezera kapena whisk mpaka unakhuthala.
- Sungani kolifulawa ndikuphatikizana mu pulogalamu ya chakudya ndi wosweka bouillon cubes kapena granules mpaka yosalala. Ngati mukufuna, konzekerani mkaka wosakaniza kuti ukhale wofewa. Onjezerani kolifulawa yoyera kuti muzitsuka mkaka wosakaniza ndi kusonkhezera bwino. Kutentha.
- Kokongoletsani ndi parsley yochepetsedwa ndipo mutumikire ndi Parmesan tchizi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) |
|---|
| Malori | 479 |
| Mafuta Onse | 30 g |
| Mafuta okhuta | 16 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 76 mg |
| Sodium | 1,458 mg |
| Zakudya | 42 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 14 g |
(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)