Momwe mungakonzekerere mbale "Stewed squid ndi masamba»
Gawo 1
Sambani tsabola, kudula pakati ndi kuchotsa pakati, kudula zamkati mu n'kupanga. Chotsani kolifulawa ndi nyemba zobiriwira.
Gawo 2
Sambani mitembo ya squid bwinobwino, kuchotsani filimu yakunja yopyapyala pansi pa madzi othamanga ndikuchotsa mbale zamkati za chitinous. Dulani nyamayi mu mphete zakuya pafupifupi 0.7 cm.
Gawo 3
Mu Frying poto, kutentha mafuta a masamba. Ikani mphete za nyamayi. Cook, oyambitsa mwamphamvu, kwa mphindi 2.
Gawo 4
Onjezani masamba okonzeka ndikuphika kwa mphindi 3 munjira yomweyo. Onjezerani madzi a mandimu, msuzi wa soya ndi zonunkhira. Kuphika kwa mphindi zisanu.
- nyemba zobiriwira-100 g
- kolifulawa wozizira - 200 g
- squid - 250 g
- tsabola wokoma - 60 gr.
- mafuta a masamba - 2 tbsp.
- msuzi wa theka ndimu
- rosemary - 1 tsp.
- msuzi wa soya - 2 tsp.
- tsabola wakuda - 1 tsp.
- liki
- -1 pc.
Mtengo wopatsa thanzi wa mbale "Squid yophika ndi masamba" (per magalamu 100):
Zikalori: 77.1 kcal.
Agologolo: 7.7 g
Mafuta: 3.9 g
Zakudya: 4.1 g
Chiwerengero cha servings: 3Zosakaniza ndi zopatsa mphamvu za Chinsinsi ” Stewed squid ndi masamba»
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | Kale, kcal |
| nyemba zingwe | 100 ga | 100 | 2 | 0.2 | 3.6 | 24 |
| kolifulawa bonduelle atazizira | 200 ga | 200 | 3.2 | 0.4 | 7.8 | 28 |
| nyamayi watsopano | 250 ga | 250 | 47.5 | 6.25 | 4.5 | 245 |
| tsabola wofiira wokoma | 60 ga | 60 | 0.78 | 0 | 3.18 | 16.2 |
| mafuta a mpendadzuwa | 2 tbsp. | 20 | 0 | 19.98 | 0 | 180 |
| madzi a mandimu | 0 gr | 0 | 0 | 0 | 0 | 0 |
| rosemary | 1 tsp. | 7 | 0.23 | 0.41 | 1.45 | 9.17 |
| Msuzi wa soya wa Heinz | 2 tsp. | 14 | 0.36 | 0 | 6.02 | 25.62 |
| tsabola wakuda wakuda | 1 tsp. | 7 | 0.73 | 0.23 | 2.71 | 17.57 |
| liki | 0 gr | 0 | 0 | 0 | 0 | 0 |
| - | 1 chidutswa | 50 | 0 | 0 | 0 | 0 |
| Total | 708 | 54.8 | 27.5 | 29.3 | 545.6 | |
| 1 ikupereka | 236 | 18.3 | 9.2 | 9.8 | 181.9 | |
| magalamu 100 | 100 | 7.7 | 3.9 | 4.1 | 77.1 |