Ichi chiri nyore kwazvo kugadzira mwenje wakareruka, uyo unonaka zvinonaka uye unozongoda hushoma huwandu hwezvinhu uye nguva yekuzviita. Iye zvino, unogona kuisa aya masangweji sekutanga kana zvakare mune chero kudya, kungave kwemasikati kana kwemanheru.
Aya chard uye broccoli mwenje sandwiches chikafu chakanyatsogadzirirwa avo vese vari kuisa mukudya chikafu chekudzikisa huremu kana chirongwa chekuchengetedza huremu nekuti ivo vanongokupa iwe hushoma huwandu hwemacalorie kana uchimedza iwo muhuwandu hwakaringana.
Zvisungo:
> 600g. chard.
> 600g. broccoli.
> 3 mashupuni eupfu hwakakwana hwegorosi.
> 2 mazai machena.
> 100cc. skim mukaka.
> 3 maspuni e grated mwizi chizi.
> Munyu.
> Mhiripiri.
> Muriwo wemushonga.
Kugadzirira:
Kutanga iwe unozofanirwa kunyatso kugeza ese chard mashizha uye broccoli uye ipapo uchafanirwa kubika iyo miriwo miriwo. Kana miriwo miviri yabikwa uchafanirwa kubvisa zvakanyanyisa mvura yakawandisa yavanayo, rega itonhorere uye woicheka kuita zvidimbu zvidiki.
Iwe unofanirwa kuisa chard yakatemwa uye broccoli, hupfu hwese hwegorosi, mazai evachena, mukaka wakasviba uye grated chizi mumudziyo uye mwaka nemunyu uye mhiripiri kuti utadze, uye uchafanirwa kusanganisa zvese zvinhu zvakanaka. Mubheka rekubheka rakambosaswa nemushonga wemiriwo iwe unofanirwa kuisa gadziriro yacho senge sandwiches uye wobika muhovheni ine mwero kwemaminitsi gumi neshanu kusvikira vaita brown yegoridhe.