Nthawi ikakhala yovuta koma simukufuna kudalira zakudya zowonongeka kapena kutuluka, khalani maminiti angapo musanayambe kudula ndikukonzekera masamba kuti mukhale ndi chakudya chokoma komanso chokoma chophikira masamba omwe mukhala mukubwerera kwanu . Ichi ndi mphodza yopanda nyama, koma pali mapuloteni ena oonda kwambiri monga ma nyemba oyera.
Chimene Mufuna
- 3 cloves adyo, akanadulidwa
- 1
- oyezi anyezi, odulidwa
- 2 nthiti udzu winawake, akanadulidwa
- 2 kaloti zazikulu, kudula mu magawo wandiweyani
- 1 yaying'ono
- kasupe wamagazi, wothira, wodulidwa ndi kudula mu chunks 1/2-inch chunks
- 2 maulendo apakati, mbali zoyera zokha, zong'ambidwa
- 1 8-ounce phuku pakumwa wothira
- ½ makilogalamu a tiyi ya saladi yoyera, yonse
- 1-15-ounce akhoza nyemba zowonjezera nyemba zoyera
- ¾ chikho masamba msuzi *
- 1 15-ounce amatha kupaka tomato wophika moto (Timagwiritsa ntchito Muir Glen mtundu)
- 1 bay tsamba
Momwe Mungapangire Izo
- Gawo la adyo ndi ndiwo zamasamba m'phika lakayikira 4 mpaka 5 pang'onopang'ono.
- Onjezani nyemba, msuzi, tomato ndi tsamba la bay.
- Kutentha pamunsi kwa maola 5 mpaka 7.
Kutumikira: Ma Calories 251, Mafuta Ochokera ku Fat 8, Total Mafuta 1g (sat 0.1gg), Cholesterol 0mg, Sodium 348mg, Zakakiteriya 49.5g, Fiber 13g, Mapuloteni 11.2g
* Ngati mukufuna kudya zakudya zopatsa thanzi, onetsetsani zosakaniza mu msuzi (Kitchen Basics ndi Pacific Foods ndizowonongeka)
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 371 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 227 mg |
| Zakudya | 73 g |
| Matenda a Zakudya | 18 g |
| Mapuloteni | 21 g |