Mwana Wochepa Wophika Wophika Chophika Chotsitsa ndi Tomato ndi Garlic

Nkhumba zamphongo zili ndipamwamba kwambiri kuposa zokopa za nkhumba, koma zimazipanga kukhala zophweka. Chinsinsichi chimagwiritsa ntchito zida zowonjezera kuti zigwirizane pamodzi ndi ana a mwanawankhosa.

Njirayi imapempha mwanawankhosa kuti asagwiritsidwe ntchito koma, popeza nthawi yophika ndi maola asanu kapena asanu ndi awiri, mwana wodula wochuluka ngati mwana wa nkhosa akhoza kugwiritsidwa ntchito. Chophika chotalika, chochepa chophika chidzathyola mitsempha yowongoka kwambiri kudulidwa kuti ikhale yosangalatsa komanso yofukiza.

Chimene Mufuna

• Supuni 1 ya mafuta a masamba (kapena mafuta osakwanira a maolivi)
• 4 zofiira za nkhosa zamphongo (kapena mapepala a mapewa)
• Supuni 2
• ufa (cholinga chonse)
• Kapu 2/3
• ng'ombe yamphongo (kapena
• nkhuku msuzi )
• 1 (14.5-ounce) akhoza tomato (kutchulidwa)
• 1 clove adyo (minced)
• 1 supuni supuni ya phwetekere phala
• Nthiti za celery 4 (thinly sliced)
• Dash wa mchere wosakaniza ndi tsabola watsopano wakuda, kuti mulawe
• Zokongoletsa: parsley (odulidwa)

Momwe Mungapangire Izo

1. Kutentha mafuta a masamba mu skillet kapena saute pan pa sing'anga-kutentha kwambiri.
2. Valani kagawa ka nkhosa ndi ufa ndi kuwapaka mofulumira kumbali zonse ziwiri m'mafuta otentha.
3. Tumizani khungu la mwanawankhosa kuti muchepetse wophika.
4. Mu supu ya sing'anga, phatikizani ng'ombe kapena nkhuku msuzi, tomato wosungunuka, tomato, minced adyo, phwetekere ya tomato, ndi udzu wosungunuka. Onjezerani mchere ndi tsabola kuti mulawe. Bweretsani kusakaniza kwa chithupsa, ndikuyambitsa nthawi zina.

1. Thirani phwetekere yosakaniza pamwamba pa khungu la mwanawankhosa mu wophika pang'onopang'ono.
2. Phimbani ndi kuphika pa HIGH kwa mphindi 30, kenako pita ku LOW ndipo pitirizani kuphika kwa maola asanu kapena asanu ndi awiri.
3. Lembani kuti muwone nyengo yomwe mumakhala nayo komanso mutumikire supuni zomwe zimadulidwa ndi parsley.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	978
Mafuta Onse	60 g
Mafuta okhuta	24 g
Mafuta Osatchulidwa	26 g
Cholesterol	258 mg
Sodium	786 mg
Zakudya	34 g
Matenda a Zakudya	5 g
Mapuloteni	74 g

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