Kodi kuphika mbale ”Shakshuka»
Peel tomato. Dulani masamba mu cubes, sipinachi mu mizere.
Dulani nyama yankhumba muzidutswa ting'onoting'ono, mwachangu mpaka kutsabola, ndikuyikapo mbale yotentha.
Poto, onjezerani batala, onjezerani anyezi, tsabola, adyo, tomato, sipinachi (onjezani motere). Nyengo ndi mchere ndi tsabola. Sungunulani madziwo mpaka msuziwo ukhale wandiweyani.
Mu msuzi, pangani ziwonetsero ziwiri, kumenya dzira mu lirilonse. Nyengo ndi mchere ndi tsabola. Kuphika mazira mpaka yolk yophika pamlingo woyenera. Mukamatumikira, perekani nyama yankhumba pamwamba.
- mazira - ma PC awiri.
- nyama yankhumba - 100 g
- tomato - 30 g
- sipinachi - 60 g
- tsabola belu - 20 g
- anyezi - 30 g
- batala - 10 g.
- parsley - 3 nthambi
- turmeric (nthaka) - kulawa
- tsabola wouma (zouma) - kulawa
- mchere
- tsabola-kulawa
Chakudya chopatsa thanzi "Shakshuka" (pa magalamu 100):
Zikalori: 199.3 kcal.
Agologolo: 10.2 g
Mafuta: 16.2 g
Zakudya: 2.7 g
Chiwerengero cha servings: 2Zosakaniza ndi zopatsa mphamvu za Chinsinsi cha "Shakshuka" »
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | Kale, kcal |
| dzira la nkhuku | ma PC 2 | 110 | 13.97 | 11.99 | 0.77 | 172.7 |
| Nyamba yankhumba | 100 ga | 100 | 23 | 45 | 0 | 500 |
| phwetekere (phwetekere) | 30 ga | 30 | 0.33 | 0.06 | 1.11 | 6 |
| sipinachi | 60 ga | 60 | 1.74 | 0.18 | 1.2 | 13.2 |
| tsabola wofiira wokoma | 20 gr | 20 | 0.26 | 0 | 1.06 | 5.4 |
| anyezi | 30 ga | 30 | 0.42 | 0 | 3.12 | 14.1 |
| batala | 10 gr | 10 | 0.05 | 8.25 | 0.08 | 74.8 |
| parsley | zidutswa 3 | 45 | 1.67 | 0.18 | 3.42 | 21.15 |
| turmeric | 0 gr | 0 | 0 | 0 | 0 | 0 |
| tsabola wowawa | 0 gr | 0 | 0 | 0 | 0 | 0 |
| mchere | 0 gr | 0 | 0 | 0 | 0 | 0 |
| tsabola wofiira pansi | 0 gr | 0 | 0 | 0 | 0 | 0 |
| Total | 405 | 41.4 | 65.7 | 10.8 | 807.4 | |
| 1 ikupereka | 203 | 20.7 | 32.8 | 5.4 | 403.7 | |
| magalamu 100 | 100 | 10.2 | 16.2 | 2.7 | 199.3 |