Ndimafuna zamasamba zokazinga - zimakhala zathanzi, zosavuta komanso zokoma, ndipo pamene zimayanjana ndi msuwani, monga momwe zimakhalira, zimapanga chakudya chambiri, mofulumira komanso mosavuta kukonzekera. Kuti musinthe mawonekedwe, tisiyani tchizi.
Puloteni wambiri, gwiritsani ntchito quinoa m'malo mwa msuwani. Chinsinsi cha Bungwe la Chakudya cha Tirigu.
Chimene Mufuna
- 1 10-ounce bokosi lachibale
- 1 tsabola wofiira wofiira, wedula
- 1 chikasu tsabola, kusema n'kupanga
- Katsamba kakang'ono ka chikasu, kagawo
- 1 zukini zazing'ono, zong'ambidwa
- Supuni 1 ya mchere
- 1/4 tsp tsabola
- 3/4 tsp minced adyo
- 3/4 tsp nyengo ya Italy
- 2 Tbsp mafuta a maolivi
- 3 Tbsp bafuta basamu
- 5 ounces feta cheese (zosankha)
Momwe Mungapangire Izo
Kutentha kotentha kwa madigiri 425.Konzani couscous molingana ndi phukusi.
Gwiritsani tsabola bell, zukini ndi sikwashi. Mu mbale yaing'ono, sungani pamodzi mchere, tsabola, adyo, zokometsera, mafuta ndi viniga wa basamu ndikuponyera ndi masamba.
Sindikirani masamba osakanizika pa pepala la poto ndikuwotchera kwa mphindi khumi kapena khumi kapena ziwiri mpaka masamba asangalale. Malo osungirako marinade.
Lolani masamba kuti azizizira pang'ono, kenako perekani ndi marinade otsala, couscous ndi feta cheese.
Mapemphero: 6
Malori / Kutumikira: 306
Chakudya: Chakudya chilichonse chimapereka pafupifupi: 306 makilogalamu, 1 g mapuloteni, 43 g Zakudya, 4 g ma fiber, 10 g mafuta (4 g saturated), 21 mg cholesterol, 26 mcg folate, 1 mg chitsulo, 655 mg sodium.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 195 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 21 mg |
| Sodium | 227 mg |
| Zakudya | 20 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 7 g |