Nkhumba ndi tsabola zothamangitsidwa ndi adyo wambiri ndi kudya kosakaniza. Zimapanga mbale yabwino kuti ikhale ndi nyama, nkhuku kapena mazira, koma ikhoza kutumizidwa ngati "tapa" ndi magawo a mkate wa rustic. Kukonzekera kumangotayira bowa, tsabola ndi adyo, kenako nkuwachotsa mafuta.
Chimene Mufuna
- 1/2 Lb. Bowa (zoyera kapena zofiirira)
- 1 tsabola yonse yofiira
- 3-4 adyo cloves
- 3 tbsp. mafuta owonjezera a azitona
- sautéeing
- Mchere kuti ulawe
Momwe Mungapangire Izo
- Bowa uwu, maphikidwe a tsabola ndi adyo amapanga mavitamini anayi ngati mbale.
- Sungani bowa pansi pa madzi ozizira. Sakanizani zimayambira za bowa ndi kugawanika.
- Pukutani tsabola wofiira ndi kuchotsa tsinde. Dulani tsabola mu theka lautali, chotsani njere ndikuchotsa tsabola. Kagawani mu zoonda zochepa.
- Peel adyo ndi kudula pang'ono.
- Thirani supuni 2-3 za maolivi owonjezera a maolivi mu lalikulu, lolemera kwambiri pansi. Kutentha pa sing'anga. Pamene mafuta akutentha, onjezerani bowa, tsabola ndi magawo a adyo. Saute mpaka masamba ali ofewa, samalani kuti musatenthe adyo kapena kuphika ndiwo zamasamba. Kutumikira kutentha.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 219 |
| Mafuta Onse | 14 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 0 mg |
| Sodium | 272 mg |
| Zakudya | 21 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 5 g |