Momwe mungakonzekerere mbale "Phala la maungu ndi msuwani»
1. Dulani zamkati mwa maungu tizidutswa tating'ono, tiike mu poto, momwe phala lidzaphikidwa, kuphimba ndi shuga ndikusiya kwa maola 2-3 (nthawi yophika imawonetsedwa osaganizira nthawi ino). Dzungu lidzapereka madzi panthawiyi. Ngati madzi akuchuluka, onjezerani madzi akumwa okwanira musanaphike kuti dzungu liziphimbidwa ndi madzi.
2. Bweretsani dzungu ndi msuzi ku chithupsa ndikuphika mpaka dzungu likhale lofewa, pafupifupi mphindi 20-25.
Ngati madzi ambiri adaphika, pamapeto pake onjezerani madzi kuti aphimbe dzungu kwa 1.5-2 cm.
3. Thirani msuwaniwo mu dzungu lotentha ndi madzi, uzani mchere, sakanizani ndikuchotsa pamoto. Phimbani poto ndi chivindikiro, mutha kukulunga ndikusiya kwa mphindi 10-15.
Tulutsani phala lokonzekera lokhala ndi steamed komanso nyengo ndi masamba kapena batala.
- Dzungu (zamkati) - 500 g
- Achibale - okwana 1.
- Woyenerera perete - 3 tbsp.
- Mchere - 1/3 tsp.
- Batala (kapena masamba) - 10 g
Chakudya chopatsa thanzi "Phala lungu ndi msuwani" (pa magalamu 100):
Zikalori: 56.7 kcal.
Agologolo: 1.8 g
Mafuta: 1.3 g
Zakudya: 10.6 g
Chiwerengero cha servings: 4Zosakaniza ndi kalori za Chinsinsi "Dzungu phala ndi couscous»
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | Kale, kcal |
| dzungu | 500 gr | 500 | 6.5 | 1.5 | 38.5 | 140 |
| msuwani wophika | 1st. | 200 | 7.6 | 0.4 | 43.6 | 224 |
| chotsekemera Fit Parad No. 7 | 3 tbsp. | 60 | 0 | 0 | 0 | 0 |
| mchere | 0.33 tsp. | 3.63 | 0 | 0 | 0 | 0 |
| batala | 10 gr | 10 | 0.05 | 8.25 | 0.08 | 74.8 |
| Total | 774 | 14.2 | 10.2 | 82.2 | 438.8 | |
| 1 ikupereka | 193 | 3.5 | 2.5 | 20.5 | 109.7 | |
| magalamu 100 | 100 | 1.8 | 1.3 | 10.6 | 56.7 |