Mukawona kuti ndi zosavuta kuti mupange mpunga wokazinga wa mpunga, simudzafuna kuitanitsa. Chinthu chabwino ponena za chophimbacho ndi chakuti ndi zothandiza kwambiri. Mukhoza kugwiritsa ntchito pafupifupi mtundu uliwonse wa ndiwo zamasamba omwe mumapezeka kuti muli nawo, njira yabwino yogwiritsira ntchito zowonongeka zokhudzana ndi mankhwalawa. Zovuta komanso zazikulu masamba, monga broccoli kapena cauliflower florets, ndizofunika kuphika, choncho perekani nthawi yochulukirapo, ngati kuli kofunikira.
Kuti mupitirize kuonjezera mchere, yesetsani kugwiritsa ntchito mpunga wofiira m'malo mwa mpunga woyera kuti mupeze njirayi.
Chimene Mufuna
- Supuni 2 za mafuta azitona, zidagawanika
- 2 mazira aakulu, omenyedwa
- Supuni 1 yosungunula adyo
- 1 chikho zophika nandolo ndi kaloti, thawed
- 4 makapu ophika ozizira
- mpunga
- 2 makapu ophika nkhuku yophika
- 1/4 chikho cha soya msuzi
- 1/4 chikho chochepetsedwa kasupe anyezi
- 1 chikho cha nyemba zoumba nyemba
Momwe Mungapangire Izo
- Kutenthetsa wok wokha kapena skillet wamkulu pamwamba pa kutentha kwakukulu. Onjezerani supuni 1 ya mafuta ndi tiketi kuti muvale pansi pa poto. Onjezerani mazira, kupukuta, kenako mutengere ku mbale.
- Chotsani wok ndi pepala lamapepala. Onjezerani supuni ya tiyi yotsalira ya mafuta kwa wok. Onjezerani adyo ndikupweteketsa kwa masekondi makumi awiri.
- Onjezani nandolo ndi kaloti, kusonkhezera-kuzizira mpaka zofewa. Onjezerani mpunga ndi nkhuku ndikugwedezeketsa, pwetsani mpunga wa mpunga ndi supuni yamtengo kapena spatula.
- Onjezerani msuzi wa soya ndikusunthira mpaka oyeretsa abwere pamodzi, pafupi mphindi imodzi.
- Onetsetsani mu kasupe anyezi, zimasamba ndi dzira yophika. Onetsetsani-tsambulani mphindi imodzi. Kutumikira mwamsanga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 599 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 220 mg |
| Sodium | 773 mg |
| Zakudya | 69 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 36 g |