Kodi kuphika mbale ” Turkey ndi masamba»
mwachangu kaloti ndi anyezi kuwonjezera Turkey, simmer kwa mphindi 40, kuwonjezera tsabola ndi zukini, mchere ndi tsabola zokometsera, kubweretsa kwa chithupsa.
Zosakaniza za Chinsinsi "Turkey ndi masamba»:
- anyezi mpiru 130 gr
- karoti 190 gr
- tsabola wokoma 265 g
- zukini 650 gr
- nkhuku 680 gr
- mafuta a mpendadzuwa 30 g
Mtengo wopatsa thanzi wa mbale " Turkey ndi masamba" (per magalamu 100):
Zikalori: 61.2 kcal.
Agologolo: 7.3 g
Mafuta: 1.9 g
Zakudya: 3.6 g
Chiwerengero cha servings: 1Zosakaniza ndi kalori zili Chinsinsi ” Turkey ndi masamba»
mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | Kale, kcal |
anyezi | 130 ga | 130 | 1.82 | 0 | 13.52 | 61.1 |
karoti | 190 gr | 190 | 2.47 | 0.19 | 13.11 | 60.8 |
tsabola wofiira wokoma | 265 gr | 265 | 3.45 | 0 | 14.05 | 71.55 |
zukini | 650 ga | 650 | 3.9 | 1.95 | 29.9 | 156 |
nkhuku (bere) | 680 gr | 680 | 130.56 | 4.76 | 0 | 571.2 |
mafuta a mpendadzuwa | 30 ga | 30 | 0 | 29.97 | 0 | 270 |
Total | 1945 | 142.2 | 36.9 | 70.6 | 1190.7 | |
1 ikupereka | 1945 | 142.2 | 36.9 | 70.6 | 1190.7 | |
magalamu 100 | 100 | 7.3 | 1.9 | 3.6 | 61.2 |