Zamkatimu
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zosakaniza
zatsiki
- 1 Mkhaka
- 500 g Low mafuta quark
- 1 gulu Katsabola
- 2 Manja a adyo
- 1 kuwomberedwa Mafuta a azitona
- 1 onaninso Mchere ndi tsabola
zukini
- 2 Zukini
- 1 kuwomberedwa Mafuta a azitona
- 1 Garlic wa adyo
- 1 onaninso Salt
- 1 tbsp viniga
malangizo
zatsiki
- Kwa tzatziki, pezani nkhaka ndikuzipukuta bwino mu mbale. Sungani madzi a nkhaka. Finyani ndi Finyani adyo, finely kuwaza katsabola. Onjezerani adyo, katsabola ndi zonunkhira, mafuta, viniga ndi quark. Sakanizani zonse mpaka zofewa ndi nyengo kuti mulawe.
zukini
- Sambani zukini ndi kudula mu mphete. Mwachangu mu mafuta pang'ono a azitona, mbali zonse ziyenera kukhala zagolide. Chotsani poto pamoto ndikufinyani 1 clove wa adyo mu mafuta otentha. Ikani pa yokazinga zukini ndi nyengo ndi mchere ndi mukapeza viniga.
zakudya
Kutumiza: 100gZikalori: 98kcalZakudya: 3.3gMapuloteni: 11.8gMafuta: 3.7g