Tomato wobiriwira wokazinga ndizodziwika kwambiri kumwera kwa kuphika. Chinsinsichi ndichafulumira komanso chosavuta ndipo chidzakuchititsani kukhala mtsogoleri wamkulu wakummwera popanda nthawi iliyonse.
Chimene Mufuna
- Tomato wobiriwira 4 mpaka 6, dulani zidutswa zowonjezera 1/4-inch
- 2 mazira, omenyedwa
- 2/3 kapu mkaka wa madzi
- 1/3 chikho madzi
- mchere ndi tsabola
- Chophika 1 1/2 ufa wonse
Momwe Mungapangire Izo
- Sakanizani magawo a phwetekere ndi mchere ndi tsabola kumbali zonse. Mu mbale yosaya kusakaniza mazira, mkaka, ndi madzi. Ikani ufa wopanga cholinga chonse mu mbale yosaya.
- Sakanizani magawo onse a dzira, kenaka mu ufa. * Lembani chidutswa chilichonse mu dzira ndiyeno mu ufa.
- Konzani tomato mu mapepala akuluakulu osakanizika omwe amapezeka ndi pepala kapena mafuta odzola, kapena kuphika mu poto 1, mumagulu. Tomato sayenera kukhudza.
- Kuphika utaphilidwa mu uvuni wa 400 ° Mphindi 20, kutembenukira pakati.
Pogwiritsa ntchito mapuloteni odzola, piritsani magawo kachiwiri mu dzira losakanikirana, kenaka mukhale zinyenyeswazi zokhala ndi chakudya kapena chimanga chaching'ono.
Onaninso
Maphikidwe Osangalatsa Amagwiritsa Ntchito Tomato Obiriwira
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 153 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 78 mg |
| Sodium | 347 mg |
| Zakudya | 18 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 7 g |