Izvi zvinonwiwa eononi zvinogadzira chikamu chinonaka chekudya kuti chishumire pamwe chete nehove yezororo. Ikowo muto mutsva wokushanda pamwe chete nemafuta ehove kana nyama yakabikwa .
Anyanisi inogadzirwa uye zvino inosanganiswa nemuchena mutsvuku. Wedzera chives chipped chitsva, parsley, kana mamwe maruva kune muto, zvichienderana nekudya uye chiitiko.
Zvamunoda
- 3 mapaundi machena machena
- 1 teaspoon munyu (yakaparadzaniswa)
- 1/4 mukombe wemafuta
- 5 tablespoons upfu
- 2 makapu mukaka
- Optional: madonho mashomanana anopisa muto
- Optional: chives chitsva
- Optional: parsley yakatsvawa
Nzira Yokuita Izvo
- Gadzirai anyanisi ugoaisa muhomwe huru. Wedzera 1/2 teaspoon yemunyu uye mvura yakakwana kuvhara.
- Isai pani pamusoro pekupisa kukuru uye uuyei anyanisi kuti abike. kuderedza kupisa kusvika pasi uye kufukidza pani; kubika kwemaminetsi makumi maviri nemashanu. Dhonza uye sarudza.
- Sungunusa bhotela muhomwe yepakati pepakati pepakati-pasi moto; wedzera furasi uye yakasara 1/2 teaspoon munyu. Ika upfu nehututi slurry kwemaminitsi maviri, achikurudzira nguva dzose.
- Zvishoma nezvishoma wedzera mukaka; gadzira kusvikira musanganiswa uwedzere uye uuye kumota, uchikurudzira nguva dzose. Wedzera muto unopisa, kana uchishandisa, uye simbisai kuti mubatanidze. Gara uye gadzirisa nguva.
- Wedzerai anyidha yakadyiwa kumuswe; kupisa mukati uye kunakidza nemazive matsva akachekwa kana parsley, kana zvichidikanwa.
Mazano
Zvinyoro zviduku zvakachena zvinogona kuva zvakaoma kupeta, asi zviri nyore kana iwe ukadzichenesa mumvura inotanga kutanga. Heino nzira:
- Chengetedza midzi inoguma kubva paeiii.
- Zadza ndiro huru nechando nemvura.
- Uya nemvura yakakura kumota uye uwedzei anyanisi.
- Birai kwemaminitsi anenge makumi matatu uye mozodziisa mumvura yechando kuti misiye kubika.
- Ihombodo inofanira kuputika apo iwe unopedza tsvina inoguma.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 165 |
| Total Fat | 8 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 17 mg |
| Sodium | 401 mg |
| Carbohydrates | 21 g |
| Dietary Fiber | 3 g |
| Protein | 4 g |