Momwe mungaphikire mbale ”Mawere a nkhuku ndi tomato ndi maolivi»
Pakani nkhuku ndi mchere komanso tsabola wakuda, kenako perekani chidutswa chilichonse kwa mphindi 6 mbali iliyonse (ndibwino kuti muchite izi poto wowotchera). Siyani nkhuku pamoto wochepa kuti isazizire. Pakadali pano, mu skillet yapakati, kuphatikiza tomato, azitona, ndi theka la msuzi wa vinyo ndi mafuta, ndipo mwachangu kwa mphindi 2-3 kapena mpaka tomato akhale ofewa. Sambani theka lotsala la msuzi pachifuwa, dulani, ndikutsanulira tomato ndi maolivi. Ikani mbale, kuwaza ndi tchizi ndikukongoletsa ndi masamba a basil.
- 400 g fillet nkhuku
- 200 g tomato
- 100 g azitona
- Magalamu 50 a feta
- Masupuni a 2 mafuta a maolivi
- 1 tbsp vinyo wosasa.
Chakudya chopatsa thanzi "Mawere a nkhuku ndi tomato ndi maolivi" (pa magalamu 100):
Zikalori: 117.4 kcal.
Agologolo: 13.2 g
Mafuta: 6.1 g
Zakudya: 1.9 g
Chiwerengero cha servings: 4Zosakaniza ndi zopatsa mphamvu "Chinsinsi mawere a nkhuku ndi tomato ndi maolivi»
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | kcal |
| fillet nkhuku | 400 ga | 400 | 92.4 | 4.8 | 0 | 440 |
| phwetekere (phwetekere) | 200 ga | 200 | 2.2 | 0.4 | 7.4 | 40 |
| maolivi | 100 ga | 100 | 0.8 | 10.7 | 6.3 | 115 |
| feta feta | 50 ga | 50 | 8.5 | 12 | 0 | 145 |
| mafuta | 2 tbsp. | 20 | 0 | 19.96 | 0 | 179.6 |
| vinyo wosasa woyera | 1 tbsp. | 15 | 0 | 0 | 0.89 | 2.1 |
| Total | 785 | 103.9 | 47.9 | 14.6 | 921.7 | |
| 1 ikupereka | 196 | 26 | 12 | 3.6 | 230.4 | |
| magalamu 100 | 100 | 13.2 | 6.1 | 1.9 | 117.4 |