Ndi chophweka, mwachangu komanso chosangalatsa kupanga chakudya chamafuta ochepa chamoto cha J. Muli mavitamini ambiri ndi zopatsa mphamvu zochepa, chifukwa chake mumatha kudya zopatsa thanzi.
Zosakaniza
Zowonera Mwachidule
- 1 zukini;
- 400 magalamu a champignons;
- 100 ml ya msuzi wamasamba;
- Tomato yaying'ono (chitumbuwa);
- Anyezi 2;
- 3 cloves wa adyo;
- Supuni 1 Indonesia adjika;
- Supuni 1 thyme;
- Supuni 1 ya mafuta;
- mchere ndi tsabola kulawa.
Mtengo wamagetsi
Zopatsa mphamvu za calorie zimawerengeredwa pa 100 magalamu a mbale yomaliza.
| Kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 35 | 148 | 3.4 g | 1.4 g | 2.3 g |
Kuphika
1.
Sambani ndi kusenda champiron. Dulani bowa mu magawo. Wotani mafuta amafuta mu poto yayikulu ndikutumiza bowa kumbali zonse.
Mwachangu
2.
Pamene bowa wakhazikika, peulani anyezi ndikudula pakati mphete zina. Sulutsani ma adyo adyo ndikudula ma cubes woonda. Sambani zukini, chotsani tsinde ndikudula magawo.
3.
Ikani bowa kuchokera poto pa mbale ndikuchepetsa kutentha.
Ikani bowa mu mbale
4.
Mu poto yemweyo, mwachangu anyezi ndi adyo mpaka yowonekera. Anyezi mutangophika, onjezani magawo a zukini ndi kuwatula, kuwasangalatsa nthawi ndi nthawi.
Onjezani masamba otsalawo
5.
Thirani zakudimba mu msuzi wamasamba ndikusakaniza mbaleyo ndi mchere, mchere ndi tsabola kuti mumve. Onjezani adjika. Ngati mukufuna zonunkhira zambiri, mungathe, kuwonjezera zina za adjika.
Sanjani mbale kuti mulawe
6.
Onjezani bowa ku poto ndikuwotchera kwa mphindi zingapo. Pakadali pano, sambani tomato m'madzi ozizira ndikuwadula. Pomaliza, ikani tomato mu masamba ndikuwasiyitsa kuwira kwa nthawi yochepa. Ayenera kuwotha, koma osawiritsa kwambiri.
Ikani tomato kumapeto
7.
Masamba akonzeka, ayikeni pa mbale ndikuyambitsanso chakudyacho. Sangalalani ndi chakudya chanu!
