Munda wa Olivewu unapangitsanso mapepala osiyanasiyana, kuphatikizapo broccoli, sikwashi ya chilimwe, tomato, kaloti, ndi bowa.
Ng'ombe yamchere yokhala ndi mchere kapena yophimba mchere ikhoza kulowetsedwa m'malo mwa madzi ndi mchere wa bouillon. Kuti mukhale ndi zamasamba, gwiritsani ntchito masamba a bouillon mmalo mwa ng'ombe.
Chimene Mufuna
- 4 ounces batala
- 1 1/2 makapu odulidwa anyezi
- 3/4 chikho kaloti (
- julienned )
- 1 1/2 makapu broccoli florets (1-inchi zidutswa)
- 8 ma ounces atsopano bowa (odulidwa)
- 3 yaing'ono yachikasu sikwashi (kapena zukini, yaying'ono ndi yochepa)
- 1 katsamba kansalu kakang'ono (minced)
- 1 1/2 makapu madzi
- Supuni 1 yophika mchere bouillon kapena phulusa
- 1/4 chikho chodzaza mafuta
- tomato wouma dzuwa (wothira ndi minced)
- 1 1/4 makapu osweka tomato mu puree
- Supuni 1 yatsopano parsley (odulidwa bwino)
- 1/4 supuni ya tiyi
- oregano
- 1/4 supuni ya tiyi rosemary (crumbled)
- 1/8 supuni ya supuni ya tsabola wofiira wofiira
- 1 pounds
- pasitala watsopano (
- yophika monga momwe yotsogozera phukusi)
- 1/2 chikho grated Parmesan tchizi
Momwe Mungapangire Izo
- Sungunulani batala mu uvuni wa Dutch kapena poto lalikulu pa sing'anga kutentha.
- Sakani anyezi ndi kaloti kwa mphindi zisanu. Onjezerani broccoli, bowa, sikwashi ndi adyo ndikupitilira kwa mphindi ziwiri. Onjezerani zotsalira zokhazokha, sungani bwino ndikubweretsani kuimira. Kuphika kwa mphindi 8 mpaka 10, kapena mpaka masamba ali ofewa.
- Panthawiyi, kuphika capellini mu madzi otentha amchere potsatira phukusi. Sanukirani bwino.
- Tumikirani msuzi wa masamba pa pasita yotentha. Fukitsani Parmesan pamwamba ndikutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 813 |
| Mafuta Onse | 29 g |
| Mafuta okhuta | 17 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 70 mg |
| Sodium | 752 mg |
| Zakudya | 116 g |
| Matenda a Zakudya | 10 g |
| Mapuloteni | 26 g |