Masamba ali ndi mavitamini osiyanasiyana, koma ngati mwatopa ndi masamba osasangalatsa, osakoma ndiye njira iyi ndi yanu!Zokometsera zimapatsadi kukoma kowonjezera komwe kungakupangitseni kukonda kudya masamba.Komanso, mutha kugwiritsa ntchito tchizi zingapo kuti musangalatse mbaleyo bwino.Chakudyachi ndi chokoma kwambiri moti ngakhale ana anu adzakhala akupempha kwa masekondi.
Malangizo Ophika:
Nthawi Yokonzekera: Mphindi 20
Kuphika Nthawi: 20-30 Mphindi
* Amapanga pafupifupi ma servings 8
Zosakaniza:
•Kapu imodzi ya maluwa a broccoli
• Kapu imodzi ya maluwa a kolifulawa
•kapu imodzi ya kaloti
• 1 chikho bowa
• Kapu imodzi ya anyezi, dulani zidutswa zoluma
• Ziduswa za tsabola za belu za kapu imodzi
• Zidutswa za zukini zoluma kapu imodzi
• Zigawo za sikwashi zoluma kapu imodzi
•Mchere ndi tsabola
•paundi batala
• Makapu a 2 opukutira tchizi chakuthwa cha cheddar
• Makapu 2 grated watsopano Parmesan tchizi
Njira Zophikira:
A) Pogwiritsa ntchito uvuni wanu wachitsulo (makamaka 12-inch) ikani madzi pafupifupi theka la inchi mu uvuni komanso zamasamba.Molinganako nyengo ndi mchere ndi tsabola ndipo ikani mabwalo ang'onoang'ono a batala pamwamba.
B) Pang'ono pang'ono ikani ng'anjo yachitsulo pamwamba pa makala oyaka 24 ndikusiya masamba aphike.Akayamba nthunzi chotsani 12 kapena makala otentha ndikusiya masambawo kuti aziphika.
C) Zomera zonse zikaphikidwa, chotsani uvuni wachitsulo pamakala ndikuchotsa madziwo.
D) Ikani masamba mu mbale ndikuwaza ndi tchizi.Kutumikira ndi kusangalala!
Zowona Zazakudya (Pa Kutumikira):
Zopatsa mphamvu 344;mafuta 27 g;Cholesterol 77 mg;Zakudya zamafuta ochepa 9 g;Mapuloteni 17 g.