Ngati mukufuna masamba a zitsamba, yesetsani kuti mukhale ndi mtima wapamwamba kwambiri. Mafuta a brown awa ndi tempeh akudzaza chakudya chamadzulo chamadzulo ndi zakudya zam'mawa komanso ma carb wathanzi komanso mapuloteni ambiri a soya ochokera ku tempeh.
Monga kuphika ndi tempeh? Pano pali maphikidwe a zamasamba a zamasamba kuti ayese.
Chimene Mufuna
- 4 mbatata (kutayidwa)
- Phukusi 1 tempeh (kudula 1/2 masentimita cubes)
- Supuni 2 soya msuzi
- Supuni 3 mafuta a maolivi
- Anyezi 1 (atayikidwa)
- 1/2 supuni ya supuni ya adyo ufa
- mchere kuti mulawe
- tsabola wakuda kuti alawe
Momwe Mungapangire Izo
- Phizani mbatata ndi madzi m'phika lalikulu ndikubweretsa madzi ku chithupsa. Lolani kuphika kwa mphindi 10 mpaka 15, kapena mpaka mchifundo. Sanukirani bwino.
- Mu skillet wamkulu, sautee anyezi, mbatata, ndi tempeh mu maolivi ndi msuzi wa soya, oyambitsa nthawi zambiri kuti aziphika mbali zonse za cubes tempeh. onjezerani ufa wa adyo ndi mchere ndi tsabola kuti mulawe.
Ngati mukukonda awa a brown brown mukhoza kuyesetseratu kadzutsa kanyumba kokazinga .
Amapanga mavitamini anayi a tempeh hash ndi mbatata.
Chidziwitso cha zakudya, pa kutumikira:
Zikhala: 417
Mafuta Ochokera ku Mafuta: 176
Kulipira Mtengo wa Tsiku Lililonse:
Mafuta Onse: 19.6g, 30%
Mafuta okhuta: 3.3g, 17%
Cholesterol: 0mg, 0%
Sodium: 473mg, 20%
Zakudya Zonse: 44.9g, 15%
Fiber Fiber: 5.7g, 23%
Shuga: 3.9g
Mapuloteni: 20.2g
Vitamini A 0%
Vitamini C 73%
Calcium 12%
Iron 21%
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 291 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 0 mg |
| Sodium | 390 mg |
| Zakudya | 46 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 9 g |