Chinsinsi chosavuta ndi chokoma cha salimoni wokazinga mpunga ndi chofulumira kupanga kuposa zambiri chifukwa mumayamba mpunga pilaf . Ndi bwino kukonzekera wokondedwa , koma mutha kugwiritsa ntchito skillet ngati mulibe wok.
Chimene Mufuna
- 3 tbsp. mafuta a azitona
- Masapu 2-3 otsala mpunga pilaf OR Ophika ozizira
- mpunga
- 1 (mavitamini asanu ndi awiri) akhoza nsomba yofiira (yotsekedwa)
- 1 chikho mazira a nandolo
- Mazira 2 (omenyedwa)
- 2 tbsp. low sodium soy msuzi
Momwe Mungapangire Izo
- Mu skillet kapena wok wokwera pa sing'anga-kutentha kwambiri, mafuta a maolivi otentha. Onetsetsani mwatsatanetsatane mpunga wa pilaf kapena wofiira wophika wophika ndi kusonkhezera-mwachangu kwa mphindi pang'ono kuti mutenthe.
- Yonjezerani nandolo ndi asankhulidwe; Gwiritsani ntchito mwachangu kwa mphindi 3-5 mpaka nandolo ikuwotche. Sakanizani osakaniza kumbali ya skillet kapena wok ndi kuwonjezera mazira omwe munamenyedwa.
- Pakani mazira mpaka mutangoyamba, kenaka musonkhezere mazira mu mpunga osakaniza. Fukani ndi msuzi wa soya ndikugwedeza-mwachangu kwa mphindi imodzi kapena ziwiri, ndiye mutumikire.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 782 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 137 mg |
| Sodium | 546 mg |
| Zakudya | 121 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 28 g |