Izi zosavuta kukonzekera amaphika manja mwapang'onopang'ono wophika. Mtedza wa shuga, shuga wofiirira, ndi batala amakoma sikwashi. Zophikidwa ndi madzi ena apulo kapena cider.
Gwiritsani ntchito zidutswa za squash monga momwe zilili kapena mutenge sikwashi ndikuziphwanya. Onjezerani pang'ono pokha madzi ophika pamene mukupaka. Mukhozanso kuika zakumwa mu chotupamo ndi kuphika kuti zikhale zogwirizana ndi stovetop. Sungunulani pa sikwashi yophika.
Chimene Mufuna
- 1 lalikulu chamtundu wa butternut, pafupifupi mapaundi 3 mpaka 4
- 1 chikho cha apulo
- Supuni 4 batala, kusungunuka
- 1/4 chikho chodzala shuga wofiira
- 1/2 supuni ya supuni pansi sinamoni
Momwe Mungapangire Izo
- Chotsani chovala chamagazi chotsalira, kudula, ndi kutulutsa mbewu. Thirani madzi a apulo mu wophika pang'onopang'ono.
- Sakanizani batala, shuga wofiirira, ndi sinamoni mu kapu kapena mbale yaying'ono.
- Ikani zigawo ziwiri za squash, mbali yodulidwa mmwamba, wophika pang'onopang'ono. Dulani ndi theka la shuga wosakanikirana ndi shuga.
- Ikani zoyambira ziwiri zokhala ndi sikwashi pazoyamba ndi kuzizira ndi otsalira batala-bulauni shuga osakaniza.
- Phimbani ndi kuphika PAMODZI kwa maola 6 mpaka 8, kapena mpaka squash atapweteka.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 387 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 31 mg |
| Sodium | 28 mg |
| Zakudya | 74 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 5 g |