Momwe mungakonzekerere mbale ” Zukini yophikidwa ndi broccoli pansi pa kirimu wowawasa »
Sambani zukini ndi kudula pakati, kupanga mabala pa yofewa mbali opaka mchere ndi tsabola, mafuta pang'ono.
Timayika zukini mu mbale ndi pansi wandiweyani kuphika (ndili ndi galasi limodzi ndi chivindikiro). Timatsuka ndikugawa broccoli mwatsopano m'zigawo zing'onozing'ono. Mu mbale yosiyana, sakanizani kirimu wowawasa ndi adyo watsopano, mchere, tsabola kuti mulawe. The chifukwa msuzi kufalikira pa zukini odulidwa. Timatumiza broccoli ku mbale ya msuzi ndikusakaniza bwino kuti titenge msuzi wotsalira pa broccoli ndikufalitsa kabichi ku zukini (pafupi ndi izo). Kuphika kwa mphindi 30-40 pa 180 g
- 90 g broccoli
- 250 g ma kasitomala
- 10 g mafuta a mpendadzuwa
- 28 g kirimu wowawasa 15%
- adyo ma clove awiri
- mchere
- tsabola
Mtengo wopatsa thanzi wa mbale "Zukini yophikidwa ndi broccoli pansi pa kirimu wowawasa" (per magalamu 100):
Zikalori: 60.7 kcal.
Agologolo: 1.5 g
Mafuta: 3.9 g
Zakudya: 5.3 g
Chiwerengero cha servings: 2Zosakaniza ndi zopatsa mphamvu za Chinsinsi " Zukini zophikidwa ndi broccoli pansi pa kirimu wowawasa»
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | Kale, kcal |
| broccoli kabichi | 90 ga | 90 | 2.7 | 0.36 | 4.68 | 25.2 |
| zukini | 250 ga | 250 | 1.5 | 0.75 | 11.5 | 60 |
| mafuta a mpendadzuwa | 10 gr | 10 | 0 | 9.99 | 0 | 90 |
| kirimu wowawasa 15% (mafuta ochepa) | 28 gr | 28 | 0.73 | 4.2 | 0.84 | 44.24 |
| adyo | 3 kutulutsa | 12 | 0.78 | 0.06 | 3.59 | 17.16 |
| mchere | 0 gr | 0 | 0 | 0 | 0 | 0 |
| tsabola wofiira pansi | 0 gr | 0 | 0 | 0 | 0 | 0 |
| Total | 390 | 5.7 | 15.4 | 20.6 | 236.6 | |
| 1 ikupereka | 195 | 2.9 | 7.7 | 10.3 | 118.3 | |
| magalamu 100 | 100 | 1.5 | 3.9 | 5.3 | 60.7 |