Nkhumba Zam'mimba Zophika Mphete ndi Lenti

Zouziridwa ndi maphikidwe ambiri a ku India , mpunga watsopano komanso wosavuta wophika ndi mphodza ndi chakudya chodzala chodyera chochokera mumphika kapena chophika. Zopangidwa ndi mpunga, mphodza, ndi zina zokha, zimatenga maminiti angapo kuti muponyedwe chirichonse mumphika wochepa, ndipo sizingakhale zosavuta.

Ali ndi wowonjezera (mpunga) kuti awuthetse, mapuloteni omwe ali ndi zida zambiri, zomwe zikutanthauza kuti zonse zomwe mukuyenera kuchita ndikuponya muzitsulo zilizonse zomwe muli nazo, kapena kutaya zophika kapena kuzikwaza mofulumira ngati saladi mbali yodyera ndipo iwe uli ndi wekha wophika umodzi wophika mu crockpot yako.

Ili ndi chakudya chamapuloteni choposa 14 gm ya mapuloteni pamtundu uliwonse, ndipo, monga dzira lopanda dzira komanso wopanda mkaka, ndi mafuta osapatsa mafuta m'thupi komanso mafuta ochepa kwambiri. Popanda mafuta owonjezera, mafuta okha amachokera ku zomwe zili mu mphutsi mwachibadwa.

Njirayi ndi ya zamasamba komanso zamasamba, koma ngati mukusowa kuti mukhale wosusuka, muyenera kusiya kapena kuyang'ana zosakaniza pamsamba wanu wa masamba ndi bouillon cubes, zomwe zimakhala zowonongeka.

Chimene Mufuna

• 1 chikho cha mpunga
• 1 tbsp wophika ufa
• Makapu 3 1/2
• masamba msuzi
• 1/2 chikho mphutsi
• 2 zamasamba bouillon cubes
• 1/2 Tsp ufa wa adyo
• 1/4 tsp tsabola
• Anyezi 1, atayikidwa

Momwe Mungapangire Izo

1. Phatikizani zitsulo zonse mu mphika ndikuwapatseni mofulumira. Phimbani ndi kuphika pansi kwa maola 4 kapena 5.
2. Lawani, ndi kusintha zosintha kuti mulawe. Ndikufuna kuwonjezera mchere pafupifupi pafupifupi chirichonse, koma zosankha zanu zingakhale zosiyana.

Amapanga 4 ma servings.

Zomwe mungapezeko : Ngati muli ndi mphindi zochepa chabe mukakonza chakudyachi, pitirizani kuyamwa anyezi m'maolivi kwa mphindi zingapo kuti mutulutsire kukoma kwawo pang'ono, musanawonjezeko kokota ndi zotsalazo.

Malangizo a zaumoyo, pa kutumikira (kuchokera kuwerengero la kalori):

Malori: 309, Malori Ochokera ku Mafuta: 20
Mafuta Onse: 2.2g, Mafuta Okhutira: 0.6g
Cholesterol: 0mg, Sodium: 979mg, Zakudya Zonse: 6.4g, Fiber Fiber: 9.0g
Mapuloteni: 14.6g
Vitamini A 1% RDA, Vitamini C 6%, Calcium 5%, Iron 27%

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	302
Mafuta Onse	1 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	1 g
Cholesterol	0 mg
Sodium	1,262 mg
Zakudya	59 g
Matenda a Zakudya	5 g
Mapuloteni	13 g

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