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Zogulitsa:
- artichoke achisanu - 200 g;
- nandolo zobiriwira zachisanu - 1/2 chikho;
- phwetekere imodzi yaying'ono;
- batani imodzi ya anyezi;
- champignons osankhidwa - 200 g;
- kapu imodzi yamadzi ndi msuzi wa nkhuku yopanda;
- ufa wonse wa tirigu - 3 tbsp. l.;
- wowuma chimanga - 1 tbsp. l.;
- skim mkaka - 2 tbsp. l.;
- mafuta a azitona - 1 tbsp. l.;
- mchere wamchere ndi tsabola wakuda wapansi.
Kuphika:
- Mu chiwaya choyenera, sakani mafuta, kwenikweni mwachangu anyezi wosenda. Onjezani tomato, bowa, artichok, osankhidwa mutizidutswa tating'ono, onjezerani nkhuku ndi madzi.
- Msuzi ukawiritsa kwa mphindi 5 - 7, ikani nandolo zobiriwira.
- Sakanizani ufa ndi wowuma mu mbale yosiyanayo, pang'onopang'ono muthira msuzi (ndi kusuntha kosalekeza). Kuphika kwa mphindi 5 zilizonse, msuzi uyenera kunenepa.
- Pamapeto kuphika, mchere ndi tsabola.
5 servings a wathanzi msuzi wokonzeka! Zambiri zopatsa mphamvu za gawoli ndi 217 kcal, BZHU motsatana 10, 11 ndi 21 g.
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