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Zogulitsa:
- trout - chidutswa chimodzi cholemera pafupifupi kilogalamu;
- mwatsopano chofinya mandimu - 100 ml;
- 100 gm ya tsabola wokoma ndi anyezi mpiru;
- zukini - 70 g;
- tomato - 200 g;
- mafuta masamba - 2 tbsp. l.;
- katsabola watsopano, parsley ndi basil;
- mchere ndi tsabola wakuda kuti mulawe ndikukhumba.
Kuphika:
- Kuti muyeretse nsomba, ikani mbali yake, kudula, monga zigawo, koma osati kwathunthu. Kabati ndi mchere, tsabola, mafuta, ikani zojambulazo zoikidwa mu pepala kuphika.
- Finyani nsomba ndi zitsamba kunja ndi mkati.
- Dulani masamba onse (muma cubes, mphete, mabwalo - mozungulira, momwe mukufuna), ikani nsomba.
- Valani pepala kuphika ndi pepala la zojambulazo, koma osasindikiza.
- Mu uvuni wokhala ndi kutentha kwa 200 ° C ikani pepala lophika, imani mphindi 25, chotsani zojambulazo ndikusiya nsomba kuti ikaphike kwa mphindi 10 zina.
- Kenako tulutsani poto, ndikuyika nsomba ndi ndiwo zamasamba mundawo bwino. Itha kugawidwa ndikudula pasadakhale.
Pezani ma seva asanu ndi limodzi. Pa 100 g ya chakudya, 13.7 g ya mapuloteni, 1.48 g yamafuta, 1.72 g wama chakudya. Zopatsa mphamvu: 74.9 kcal.
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