Momwe mungakonzekerere mbale ” Dzungu mphodza»
Momwe mungakonzekerere mbale ” Dzungu mphodza»
Peel dzungu, kuwaza izo coarsely ndi mwachangu mu masamba mafuta mpaka golide bulauni.
Kuwaza parsley.
Dulani adyo kudzera muzosindikiza.
Mu mbale, sakanizani yogurt ndi parsley ndi adyo, nyengo ndi mchere ndi tsabola, ndikusakaniza bwino.
Onjezani msuzi wokonzeka ku poto, yambitsani ndi simmer ndi chivindikiro chotsekedwa kwa mphindi 15, mpaka dzungu likhale lofewa.
Kuwaza walnuts ndi kuwaza dzungu musanayambe kutumikira. Kutumikira kutentha.
- dzungu 400 gr
- adyo 4 mano
- yogurt yachilengedwe 125 gr.
- mtedza 70 g
- parsley - 50 g
Mtengo wopatsa thanzi wa mbale "Dzungu mphodza" (per magalamu 100):
Zikalori: 104.6 kcal.
Agologolo: 3.6 g
Mafuta: 7.5 g
Zakudya: 7.9 g
Chiwerengero cha servings: 3Zosakaniza ndi zopatsa mphamvu za Chinsinsi ” Dzungu mphodza»
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | Kale, kcal |
| dzungu | 400 ga | 400 | 5.2 | 1.2 | 30.8 | 112 |
| adyo | Msuweni 4 | 16 | 1.04 | 0.08 | 4.78 | 22.88 |
| yogati wachilengedwe 2% | 125 ga | 125 | 5.38 | 2.5 | 7.75 | 75 |
| Walnut | 70 gr | 70 | 10.64 | 45.64 | 4.9 | 457.8 |
| parsley | 50 ga | 50 | 1.85 | 0.2 | 3.8 | 23.5 |
| Total | 661 | 24.1 | 49.6 | 52 | 691.2 | |
| 1 ikupereka | 220 | 8 | 16.5 | 17.3 | 230.4 | |
| magalamu 100 | 100 | 3.6 | 7.5 | 7.9 | 104.6 |