Zosakaniza

• Masupuni 2 owonjezera a azitona
• 4 makapu broccoli florets, (1 mutu wa broccoli)
• 4-6 cloves adyo, akanadulidwa
• 1/4 chikho madzi
• mchere ndi tsabola

Malangizo

Kutenthetsa mafuta a azitona mu poto yayikulu yowotcha pamoto wochepa. Onjezani adyo ndi uzitsine wa mchere ndikuphika mpaka kununkhira (pafupifupi masekondi 30-60). Onjezerani broccoli ku poto, nyengo ndi mchere ndi tsabola, ndipo sungani kwa mphindi 2 mpaka 3. Onjezerani 1/4 chikho cha madzi, tambani pa chivindikiro, ndi kuphika kwa mphindi 3 mpaka 5, kapena mpaka broccoli ndi ofewa. Chotsani chivindikiro ndikuphika mpaka madzi owonjezera atuluka mu poto.

Zakudya

Kutumikira: 1 cup | Zopatsa mphamvu: 97 kcal | Zakudya: 7g | Mapuloteni: 3g | Mafuta: 7g | Mafuta Okhathamira: 1g | Sodium: 31mg | Potaziyamu: 300mg | CHIKWANGWANI: 2g | shuga: 2g | Vitamini A: 567IU | Vitamini C: 82mg | Kashiamu: 49mg | Chitsulo: 1mg