Lero timapereka kuphika wokazinga bwino poto. Zakudya zotere zimabwera pothandiza mukakhala kuti mulibe nthawi yambiri yokuphikira ndipo simukufuna kuyikira mapoto angapo. 😉
Ingodulani masambawo kukhala ma cubes, mwachangu ndikusakaniza. Zomwe zingakhale zosavuta komanso zosavuta kuposa chakudya chamafuta ochepa! Ndibwino kuti onse omwe alibe nthawi yophika kapena alibe chidwi chophika atatha tsiku lovuta.
Maziko a chinsinsi ichi mu poto amathanso kukhala chakudya chamagulu. Osangogwiritsa ntchito ng'ombe posakaniza mitundu yosiyanasiyana ya masamba kapena tofu.
Mwakufuna kwanu, tawombera tawonani kanema. Tikufunirani zabwino zonse pakuphika wowotcha!
Zosakaniza
- 500 g nthaka ya ng'ombe (Bio);
- mafuta a azitona pokazinga;
- Anyezi 1;
- Zovala 5 za adyo;
- 1 zukini;
- 1 biringanya;
- 250 g wa tomato;
- Supuni 1 ya marjoram;
- mchere ndi tsabola kulawa;
- 200 g feta tchizi;
- Supuni 1 ya basil;
- kusankha basil masamba okongoletsa.
Zosakaniza ndikupangira ma servings a 3-4. Kukonzekera kuphika kumatenga pafupifupi mphindi 15. Nthawi yophika ndi pafupifupi mphindi 30.
Mtengo wamagetsi
Zopatsa mphamvu za calorie zimawerengeredwa pa 100 g ya zomalizidwa.
| Kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 108 | 454 | 3.4 g | 7.1 g | 8.2 g |
Chinsinsi cha makanema
Kuphika
1.
Sauté ng'ombe pansi mu poto ndi kuwonjezera mafuta. Ikani mbale ndi malo otentha. Uvuni yokhala ndi kutentha pang'ono.
Sulutsani anyezi ndi adyo ndi kuwaza ma coarally. Finyani anyezi mu poto, ndikuwonjezera mafuta a azitona, ngati pangafunike. Ngati muli ndi mafuta a kokonati pafupi, mutha kuwagwiritsanso ntchito m'malo mwa mafuta a azitona pokazinga.
2.
Muzimutsuka zukini ndi biringanya bwino pansi pa madzi ozizira ndikudula muzing'onoting'ono.
3.
Sambani tomato ndikudula pakati kapena inayi, ngati tomato ndi wamkulu. Pamene masamba ena onse atsala pang'ono kukonzeka, onjezani tomato mu poto. Kuwaza ndi marjoram, mchere ndi tsabola.
4.
Ikani nyama yokazinga yophika mu poto ndikuwotcha pang'ono kutentha pang'ono. Dulani tchizi chowonjezera kukhala ma cubes. Chotsani chiwaya pachitofu, kuwonjezera bwino ma cubes ndi basil. Tikukufunirani zabwino!
