- mpunga quinoa - 1 chikho
- Mchere ndi nthaka - Kulawa
- mafuta a azitona - 2 1/2 supuni
- fayilo ya tilapia - Gramu 450
- Paprika - Masupuni 3/4
- Chikale chachingelezi - 1 chikho
- Basil - 1/3 Makapu
- Feta tchizi - 1/3 chikho
- madzi atsitsi a mandimu - masipuni 2 a supuni
1. Chotsani khungu pachidutswa cha tilapia, dulani nsomba mu zidutswa 8. Chingerezi nkhaka ziduladutswa. Gwedeza tchizi cha Feta. 2. Onjezerani quinoa, 2 makapu a madzi ndi supuni 1 ya mchere pa poto yaing'ono. Bweretsani ku chithupsa pa kutentha kwakukulu. Kuchepetsa kutentha kwa sing'anga ndikuphika mpaka madzi atuluka, pafupifupi mphindi 15. Ikani mpunga quinoa mu mbale ndikulola kuti uzizizira kwa mphindi zisanu. 3. Mu poto lalikulu, firiji 1/2 supuni ya supuni ya mafuta a masamba pa chisanu. Dya nsomba, uzani ndi mchere, tsabola wakuda ndi paprika. Nsomba zachangu zimathamanga kwa mphindi 4, kutembenuka pakati pa kuphika. 4. Sakanizani nkhaka zowonongeka, basil, tchizi ta Feta, supuni 1 ya mafuta a masamba ndi mandimu mu mbale. 5. Onjezani quinoa ndi kusakaniza. Nyengo ndi mchere ndi tsabola. 6. Agawireni quinoa pakati pa mbale, yikani nsomba pamwamba ndikupempherera mwamsanga. Ngati mukufuna, konzani mbale ndi magawo a mandimu.
Mapemphero: 4