Kukonda Chineina? Pezani chakudya chamadzulo-koma mofulumira monga kutenga ndi nkhuku yosavuta iyi. Mchere wochepa pang'ono, wokoma pang'ono, ndi nthata yogwira, nkhuku yophika ku mapeto a golide. Ingowonjezerani broccoli ndi mpunga, ndipo madyerero akutumizidwa.
Chimene Mufuna
- 1/4 chikho shuga shuga
- Supuni 4 soya msuzi
- Supuni 2 za sitsamba (zofufumitsa)
- 2 adyo cloves (minced)
- 1 dzira (lalikulu)
- Supuni 2 ya supuni
- 2 mawere a nkhuku (dulani zidutswa zochepa)
- Supuni 2 zitsamba za mafuta
- Zosankha: 2 makapu mpunga
- Zosankha: 1 chikho cha steamed broccoli
- Zokongoletsera: nyemba zambiri za seame ndi scallions
Momwe Mungapangire Izo
- Kuti mupange msuzi wofiira, sungani shuga wofiirira, msuzi wa soya, nyemba za sitsamba ndi adyo mu mbale
Kenaka, mu mbale ina, ikani pamodzi dzira ndi chimanga. Onjezerani mawere a nkhuku odulidwa ndi kusakaniza ndi malaya.
Kutentha mafuta a sesame mu skillet pa sing'anga-kutentha kwambiri. Onjezani nkhuku yowonjezereka ndikugwiritsanso ntchito mwachangu mpaka itayika bwino komanso yophika. Tembenuzani kutentha kwasinkhu.
Perekani msuzi mofulumizitsa ndikuwonjezerani mu skillet ndi nkhuku. Gwiritsani ntchito mwachangu kwa mphindi zisanu mpaka msuzi adyeketse nkhuku ndipo awonongeke.
- Kutumikira pa mpunga ndi broccoli wambiri ngati mukufuna. Mukhozanso kukweza pamwamba ndi mbewu zina zowonjezera komanso zitsamba zamaluwa zokongoletsa
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1186 |
| Mafuta Onse | 46 g |
| Mafuta okhuta | 12 g |
| Mafuta Osatchulidwa | 18 g |
| Cholesterol | 261 mg |
| Sodium | 1,186 mg |
| Zakudya | 109 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 79 g |