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Zogulitsa:
- mazira a nkhuku - ma PC 6 .;
- anyezi wofiyira - kapu imodzi yaying'ono;
- broccoli - 200 g;
- mbatata - 100 g;
- tchizi cholimba - 50 g;
- mafuta a azitona - 2 tbsp. l.;
- mchere, tsabola wakuda pansi ngati mukufuna.
Kuphika:
- Preheat uvuni (250 ° C).
- Gawani broccoli m'magawo ang'onoang'ono a inflorescence, sinthani mbatata kukhala ma cubes, bwino kuwaza anyezi. Mchere chilichonse, nyengo ndi mafuta a azitona ndi kusakaniza.
- Ikani mbale yabwino yophika, kuphika kwa mphindi 10 pa alumali pamwamba pa uvuni. Panthawi imeneyi, mutha kusakaniza kamodzi.
- Ndiye chotsani masamba ndi kuloleza kuziziritsa kwa theka la ora. Osachoka mu uvuni!
- Sungitsani mazira osaphika mumasamba amzaka, kwezani chilichonse, chosalala, kuwaza ndi tchizi yophika. Ndiponso, tumizani fomuyo mu uvuni ndikungotsatira mpaka mazira atayamba kupindika. Ngati mukufuna, mutha kuwaza ndi tsabola wakuda musanatumikire.
Likukhalira 6 servings. Zopatsa mphamvu za kalori iliyonse ndi 233 kcal. 11 g mapuloteni, 12 g mafuta, 20 g mafuta.
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