Pasitala saladi ndi broccoli ndi tuna

Broccoli, kuwonjezera pakudya m'zotentha, Ndibwino kuti mutenge mbale zozizira monga masaladi, pamenepa pasitala. Chakudya chodabwitsachi ndichabwino kutengera kunja kwanyumba chifukwa sichiyenera kutenthedwa ndipo chimakhala chokwanira m'bokosi la nkhomaliro. Saladi iyi ya ana imabweretsa pamodzi michere yofunikira yomwe imayenera kuphatikizidwa pachakudya chilichonse. Zakudya zamasamba kuchokera ku pasitala, mavitamini ndi mchere kuchokera ku broccoli, ndi mapuloteni ochokera ku tuna.

Zosakaniza: Magalamu 250 a pasitala, broccoli, nsomba zachilengedwe, chimanga, yogurt kapena msuzi woyera tchizi, madzi ndi mchere.

Kukonzekera:

Wiritsani broccoli m'madzi amchere ambiri mpaka dente, kukhetsa komanso kuziziritsa. M'madzi ophikira omwewo monga broccoli, timaphikanso pasitala.

Mu mbale timasonkhanitsa saladi posakaniza tuna, broccoli ndi pasitala. Nyengo ndi mafuta, mchere komanso msuzi wokondedwa wa ana monga tchizi kapena yogurt.

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