Chophika chophika ichi ndi chochedwa chophika kuti chikhale changwiro ndi tomato, msuzi wa ng'ombe, ndi zokolola. Ndi njira yokhayokha, koma kukoma kumakhala kokongola.
Chimene Mufuna
- 1 nyama yophika nyama yowonongeka, pafupifupi mapaundi atatu
- Supuni imodzi yokhala ndi ufa wokwanira
- Dash mchere ndi tsabola
- Supuni 1 supuni ya mafuta kapena kuchepetsa
- 1/2 kapu anyezi (odulidwa)
- Makapu awiri
- ng'ombe yamphongo (yotentha)
- 1 akhoza tomato (14.5 oz) tomato
- Supuni 2 ya oregano
- Supuni ya supuni 2 adyo
- Zosankha: mchere ndi tsabola (kulawa)
Momwe Mungapangire Izo
- Fukuta chowotcha ndi mchere ndi tsabola; fumbi ndi ufa.
- Yang'anani zofufumitsa pamtambo wolemera kapena skate kapena mafuta oundana. Yonjezerani anyezi kuti musankhe. Chotsani kutentha ndi kuwonjezera msuzi wa ng'ombe; tumizani kwa wophika pang'onopang'ono, ndikuwombera mitsuko yowonongeka.
- Onjezerani tomato kuti muwope, pamodzi ndi zitsamba ndi zokometsera.
- Phimbani ndi kuphika pa LOW kwa maola 9 mpaka 12, mpaka mphika wophika uli wachifundo.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 454 |
| Mafuta Onse | 21 g |
| Mafuta okhuta | 8 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 153 mg |
| Sodium | 523 mg |
| Zakudya | 12 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 52 g |