Sopo itatu ya nyemba ndi masamba ndi pasitala. Kodi ndi supu ya nyemba? Msuzi wa masamba? Msuzi wa Zakudya? Inde, inde ndi inde! Msuzi wa nyemba wambiri wathanzi ndi masamba ndi pasitala ndi atatu, ndipo ndi ochepa kwambiri mu mafuta ndi ma calories pamene akupatsabe masamba ochuluka kwambiri komanso mapuloteni. Zangwiro! Chinsinsichi chimapangitsa pang'ono, choncho onetsetsani kuti muli ndi malo ozizira kapena firiji chifukwa chotsalirapo, kapena kuitanira oyandikana nawo chakudya chamadzulo!
Chinsinsi ndi chithunzi chovomerezeka ndi Bungwe la Chakudya cha Tirigu
Onaninso: Zosavuta zovomerezeka masamba msuzi maphikidwe
Chimene Mufuna
- 3 makilogalamu a masamba
- 1-28-ounce akhoza kuswa tomato
- 1 15-ounce akhoza nyemba zakuda (zotsekedwa)
- 1 15-ounce akhoza nyemba za garbanzo (zotsekedwa)
- 1 15-ounce akhoza nyemba za impso (zotsekedwa)
- 2 kaloti wambiri (atayikidwa)
- Nthiti zadothi 2 (diced)
- 3/4 chikho anyezi (akanadulidwa)
- Tsabola kakang'ono kobiri wonyezimira (koti)
- Tsabola kakang'ono kofiira kakang'ono (kosoledwa)
- 8 cloves adyo (akanadulidwa)
- Supuni 1 ya oregano
- Supuni 1 ya thyme
- Supuni 1 ya rosemary
- Supuni ya supuni 1
- 1 chikho chodyera pasta, Penne kapena Rotini
- Supuni 3 basamuki viniga
- Pepper, kuti mulawe
Momwe Mungapangire Izo
- Msuzi waukulu kapena kaphika, phatikizani chirichonse kupatula pasitala, viniga, ndi tsabola wakuda. Bweretsani ku chithupsa pa kutentha kwakukulu.
- Kuchepetsa kutentha mpaka kutsika komanso kuzimira pang'ono mpaka utakulungidwa mpaka kaloti amatha kupweteka.
- Onjezani pasitala ndi kuphika mpaka wachifundo, pafupi maminiti 10 ena.
- Muziganiza mu vinyo wosasa ndi nyengo ndi tsabola.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 824 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 251 mg |
| Zakudya | 151 g |
| Matenda a Zakudya | 38 g |
| Mapuloteni | 47 g |