Madzi atsopano a mandimu, tomato, ndi tizilombo tating'ono tomwe timapanga tizilombo toyambitsa matenda.
Chimene Mufuna
- 2 makapu okra (atsopano, otsukidwa, okonzedwa, ochepetsedwa)
- 1 tomato yaikulu (peeled ndi sliced mu 8 thin wedges)
- 1/4 chikho shallots (chotulidwa, choyera ndi chobiriwira)
- 1 1/2 supuni ya tiyi ya madzi a mandimu (atsopano)
- 1/4 supuni ya tiyi thyme (masamba osweka)
- Supuni 1 ya mchere
- Dash 1 wakuda tsabola
- Supuni 1 mafuta mafuta
- Supuni 2 batala
Momwe Mungapangire Izo
- Konzani masamba onse monga momwe amasonyezera ndipo mwakonzekera kuphika.
- Mu mbale yaing'ono, pangani madzi a mandimu, thyme, mchere, ndi tsabola.
- Kutentha mafuta ndi mafuta mu wokiti kapena skillet wamkulu. Onjezerani masamba ndi zosakaniza zokometsera zonse mwakamodzi. Lembani ndi kuphika kwa mphindi zisanu kapena zisanu.
Mwinanso Mungakonde
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 119 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 15 mg |
| Sodium | 9 mg |
| Zakudya | 8 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 2 g |