Kuvala mophweka kwa kirimu wowawasa, vinyo wosasa, ndi katsabola zimabweretsa zokoma mu nkhaka izi.
Ngati muli ndi mwayi wokhala ndi nkhaka zatsopano m'munda wanu, CSA, kapena msika wa mlimi wanu, pitirizani kusiya.
Kutumikira nkhaka pa masamba osakaniza, watercress, kapena letesi yodulidwa kuti mukatsitsimule ndi chokoma. Zakudya izi ndi zabwino kwambiri pa nyengo ya chilimwe.
Chimene Mufuna
- 2 mpaka 3
- nkhaka (peeled ndi thinly sliced)
- 1/3 kapu zonona zonona
- Supuni 1 ya viniga
- Dash wa tsabola wakuda (mwatsopano)
- 1 supuni 1 1/2 katsabola (wodulidwa, watsopano kapena wouma)
Momwe Mungapangire Izo
Konzani magawo a nkhaka mu mbale yotumikira, kuwaza ndi mchere. Ikani supuni kapena zolemera zina pa nkhaka kuti muchepetse. Phimbani ndi kuima maola angapo.
Thirani ndi kutaya madzi owonjezera a nkhaka.
Sakanizani kirimu wowawasa, viniga, ndi katsabola. Sakani ndi kuwonjezera tsabola watsopano wakuda. Onjezerani kuvala ku nkhaka ndikuponyera mofatsa kuti muvale.
Malangizo ndi Kusiyanasiyana
- Pakani salasi yofulumira komanso yowala, tisiyeni kirimu wowawasa ndipo tinyamule timapepala tomwe timadulidwa, osakaniza 1/3 chikho cha viniga wosasa, 1/4 chikho cha madzi, supuni 2 ya shuga, ndi 1/2 supuni ya supuni ya mchere . Onjezerani katsabola watsopano ndi tsabola watsopano wakuda, kuti mulawe.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 32 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 8 mg |
| Sodium | 6 mg |
| Zakudya | 2 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 1 g |