Casserole yokhazikika ngati iyi idzakutengerani pafupifupi ola limodzi, pamene iyi idzakhala yokonzeka mu theka la nthawi. Kwa mbale iyi timagwiritsa ntchito mbale yaing'ono yoteteza ng'anjo. Mutha kugula ku supermarket iliyonse.
Kuphika nthawi: Mphindi 30-40
Mitumiki: 4
Zosakaniza:
- 500 gr. tsabola wobiriwira
- 3/4 chikho cha chimanga chozizira (thawed ndipo palibe madzi)
- Magulu 4 a chives, odulidwa pang'ono
- 1 chikho grated cheddar tchizi
- 1 1/2 makapu mkaka wa skim
- 6 mazira azungu
- Mazira awiri akuluakulu
- 1/4 supuni ya tiyi mchere
Kukonzekera:
1. Preheat uvuni ku madigiri 400. Pakani mbale iliyonse yophika ndi mafuta kapena kuwaza ndi mankhwala apadera ophikira.
2. Ikani zosakaniza mu mbale mu zigawo. Tsabola, chimanga, wobiriwira anyezi. Phimbani chirichonse ndi wosanjikiza wa tchizi. Phatikizani mkaka mu sing'anga mbale, kuwonjezera dzira azungu, mazira ndi mchere. Thirani izi kusakaniza mu mbale iliyonse.
3. Ikani ma casseroles ang'onoang'ono mpaka atakhala ndi chokoma chokoma. Ngati mukugwiritsa ntchito mbale 150 g, ndiye kuphika kwa mphindi 25, ngati 200 magalamu 35.
Malangizo ndi Ndemanga:
Zindikirani: pa mbale iyi mudzafunika galasi yosagwira kutentha ndi mphamvu ya 150-200 g. Kwa 4 servings, motero, 4 mbale zosagwira kutentha.
Mtengo wa zakudya:
Pa kutumikira: 215 zopatsa mphamvu; 7 gr. mafuta; 219 mg cholesterol; 14g pa. chakudya chamafuta; 23g pa. gologolo; 3 gr. fiber; 726 mg sodium; 421 mg wa potaziyamu.
Selenium (46% DV), Calcium (35% DV), Vitamini C (25% DV).