Imeneyi ndi njira yosangalatsa yowonjezeramo zokoma za mchere watsopano wa marinara. Kuwotcha tomato kumathandiza kuti khungu lichotsedwe mosavuta ndipo limapweteka chidutswa chilichonse ndi kukoma kowala. Njira iyi ndi yabwino kwa iwo omwe akuyang'ana kukonzekera zakudya zopangidwa ndi zokhazokha pokhapokha mu shuga wowonjezera, zomwe nthawi zambiri zimapezeka m'masitolo ogula marinara sauces.
Chimene Mufuna
- 14 tomato (yaying'ono yakuya, olimba)
- 1/2 kapu anyezi (odulidwa)
- 1/4 chikho cha mafuta
- Supuni 1/15 mL atsopano oregano, finely akanadulidwa
- 2-3 lalikulu basil masamba (finely akanadulidwa)
- 2 cloves adyo (minced)
- 2 supuni ya tiyi mchere
- Supuni 1 supuni yakuda
- Supuni 1 yowuma tsabola
Momwe Mungapangire Izo
Dulani tomato mu theka ndikuchotsani zimayambira. Pogwiritsa ntchito supuni ziwiri za maolivi, pang'onopang'ono phulani mapeto a tomato. Place tomato, kudula mbali pansi pa preheated grill pa sing'anga kutentha. Grill kwa pafupi mphindi zisanu kapena mpaka tomato ayambe kuoneka bulauni ndipo mutha kukweza khungu mosavuta. Chotsani ku grill. Mosamala, chotsani zikopa kuchokera ku tomato, pang'onopang'ono muphatikizidwe ndi zakudya kapena zakudya.
Pakali pano kutentha supuni 2 ya maolivi mu mphika waukulu pamwamba pa kutentha kwakukulu. Yonjezerani anyezi. Pamene akuyambitsa kuphika anyezi mpaka atachepetse ndi kutembenukira. Onjezerani zosakaniza ndikugwedeza palimodzi. Imani pamunsi kwa mphindi 10-15. Onjezerani madzi ngati msuzi wakula.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 151 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 601 mg |
| Zakudya | 20 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 4 g |