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Zogulitsa:
- nyama yotseka (tendloin ndi yabwino) - 200 g;
- mphukira zatsopano - 300 g;
- Tomato watsopano kapena wamzitini mu madzi awo - 60 g;
- mafuta a azitona (ozizira mbamuikha) - 3 tbsp. l.;
- tsabola, mchere, zitsamba - malinga ndi momwe zinthu zilili.
Kuphika:
- Dulani nyama mzidutswa ndi mbali ya masentimita 2-3.Ndibwino kuti mupange zonse kukhala zofanana. Thirani zidutswazo mumadzi otentha owira ndikuphika kumayiko "pang'ono, ndipo akhala okonzeka." Chotsani msuzi.
- Phatikizani nyama ndi kabichi. Valani pepala lopaka mafuta.
- Dulani tomato mu magawo, ikani chigawo pamnyama ndi kabichi. Kuwaza ndi mchere, tsabola, kulowerera ndi mafuta.
- Mu uvuni (madigiri 200), pani potoyo mpaka nyama itaphika kwathunthu.
- Kuwaza ndi zitsamba ngati mukufuna.
Chinsinsi adapangira ma servings anayi. Magalamu zana a chakudya ali ndi: 132 kcal, 9 g ya mapuloteni ndi mafuta, 4,4 g wamafuta.
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