Zokometsera za chilimwezi zimakhala zosavuta kukonzekera, ndipo zimatha kupangidwa ndi sikwashi yachilimwe kapena zukini.
Chimene Mufuna
- Supuni 1
- mafuta owonjezera a maolivi
- Miphika 2 yophika chikasu
- 1/4 chikho
- ufa wokwera
- 1/3 chikho
- kudzikuza
- 1 anyezi anyezi, odulidwa
- Dzira lalikulu 1, lomenyedwa
- 1/8 supuni ya supuni ya tsabola watsopano wakuda
- mchere, kulawa
Momwe Mungapangire Izo
- Kutentha mafuta a maolivi mu skillet wambiri pa sing'anga-kutentha kwambiri.
- Mu mbale yosakanikirana, kuphatikiza sikwashi yaiwisi ndi ufa, chimanga, anyezi odulidwa bwino, dzira lopangidwa, ndi tsabola watsopano wakuda.
- Sakanizani chisakanizo cha squash mu skillet yotentha, pogwiritsira ntchito supuni ziwiri pa sikwashi iliyonse. Kuphika, kutembenukira pakati, kapena mpaka patties ndi golide wofiira kumbali zonsezo. Sakanizani mapepala a pepala ndikuwaza mopanda phokoso ndi mchere.
- Kutumikira ndi maapulocece, kirimu wowawasa, yogrit yogriki, kapena chipatso cha salsa kapena phwetekere salsa.
- Sakanizani mopepuka ndi mchere.
- Suzi's Note: Ndimasangalala nazo kwambiri! Nthawi zina ndimawapanga kukhala amtengo wapatali, nthawi zina ndimawapanga ngati zikondamoyo za mbatata ndikukhala ndi maapulosi.
Kusiyanasiyana:
- Onjezerani supuni zing'onozing'ono zapadera zofiira kapena tsabola wobiriwira tsabola ku chisakanizo cha squash.
- Onjezerani parsley watsopano wothira mafuta.
- Onjezani 1/4 chikho cha cheddar tchizi kapena masupuni ochepa a kirime ya Parmesan.
- Sakanizani supuni ya 1/2 ya oregano kapena ku Italy yokometsera zokometsetsa ndikugwiritsanso ntchito patties ndi marinara kapena kukonzekera msuzi wa spaghetti.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 269 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 226 mg |
| Sodium | 518 mg |
| Zakudya | 27 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 11 g |