Utali wonse mpunga ndi masamba ndi kuvala zakumaso

Preheat uvuni pa 220 ° C.

Kukonzekera mpunga: mumphika, onjezani theka la mafuta ndi kuponyera mpunga.Pitani mpaka kufupi ndi kuphatikizika.Kenako onjezani chikho 1.5 madzi otentha kudutsa mpunga uliwonse wa mpunga, muziphika mchere kuti mulawe, chivundikiro ndikuyiyika pamoto wochepa ndi chikondwerero kwa mphindi 20.Pamapeto pa nthawi, thimitsani moto ndikudikirira pafupifupi mphindi zina.

Kuthamangitsa broccoli, ikani pa tray ya uvuni ndi mafuta pang'ono ndi mchere (mosavuta).Siyani mu uvuni kwa mphindi 20 kapena mpaka itayamba kuwonekera.

Mu mtsuko sakanizani mandimu, msuzi wa soya, viniga, mafuta a sesame, a sesame ndi zonyezimira, kuphimbani kuti zitheke mphindi zochepa asanayese.Sinthani kukoma ngati kuli kofunikira.

Gawani mpunga, broccoli, avocado, wodula nkhaka ndi masamba obiriwira pazakudya.Kusamba ndi kuvala ndi kutumikira.