Bamia ndi mphodza yamtundu wambiri ngakhale kuti pali zowonjezera. Ndimakonda kutumikira pa tsiku lozizira ndi bedi la mpunga ndi saladi. Mukhoza kupanga zakudya zamasamba potsitsa ng'ombeyi popanda kukometsetsa.
Ndimakonda kupanga bamia, koma nthawi yokonzekera okra yatsopano ingakhale yotentha kwambiri. Komanso, sizipezeka mosavuta pamsika. Kugwiritsa ntchito okra yofiira mu bamia kumachepetsa nthawiyo, koma sichisokoneza kukoma kwake.
Kodi Okra N'chiyani?
Okra - wotchedwanso okro - watchedwa "zala zalazimayi." Amamera kuchokera ku chomera cha maluwa mu banja la mallow. Nkofunika kwambiri chifukwa cha nyemba zake zobiriwira.
Amwenye a ku North-East Africa, Okra amadziwika kuti ndiwo ndiwo ndiwo zamasamba obiriwira kwambiri ku Africa. Chomerachi nthawi zambiri chimalimidwa kudera lonse lotentha ndi lotentha padziko lonse lapansi. Bamia imakula bwino mu nthaka youma, yolemera.
Ubwino waumoyo wa Okra
Ndizochepa mu ma calories. Zili ndi makilogalamu 30 okha pa 100 magalamu.
Okra ali ndi zakudya zamagetsi, mchere, ndi mavitamini.
Nthawi zambiri amalimbikitsa odyetsa zakudya kuti azitha kulamulira cholesterol.
Mankhwalawa amapatsa mlingo wathanzi wa vitamini A ndi flavonoid anti-oxidants.
Mankhwala atsopano ndi magwero abwino opusa.
- Amakhala ndi mavitamini ambiri a B, monga nayicin, vitamini B-6, thiamin ndi pantothenic acid.
- Okra ali ndi vitamini K zambiri, zomwe ndi zabwino kuti magazi azikhala ndi mavitamini a m'magazi komanso kulimbitsa mafupa.
Chimene Mufuna
- 1 lb mphodza nyama (mwanawankhosa kapena ng'ombe)
- Pounds 1 okra
- 16 oz zam'chitini zowonongeka tomato
- 4 oz. tomato zamchere zam'chitini
- 1 sing'anga anyezi, odulidwa
- 2 cloves adyo, wosweka
- 1/2 supuni ya supuni chitowe
- Supuni 1 coriander
- 1/8 supuni ya tiyi ya tospice
- 8 makapu madzi
- mchere ndi tsabola kuti mulawe
- Supuni 2 za mafuta
Momwe Mungapangire Izo
Mu lalikulu saucepan, nyama ya bulauni ndi mafuta. Onjezerani anyezi ndi adyo.
Onjezerani tomato, oyambitsa bwino ndi nyama, adyo ndi anyezi. Onjezani chitowe, coriander, mchere ndi tsabola, ndi allspice. Onjezerani madzi ndi phwetekere puree. Muzilimbikitsana ndi kuphatikiza bwino.
Onjezerani okra ndi kubweretsa kwa chithupsa.
Kuchepetsa kutentha ndi kutentha kwa maola awiri, kapena mpaka nyama ili yabwino ndi yochitidwa.
Msuzi aziwomba ngati akuphika. Ngati sizikuthandizani, onjezerani 1/2 chikho cha ufa wokhazikika.
Tumikirani bamia ndi mpunga woyera ndi saladi.
Nkhani Zina:
- Flavorful Fasulia: Middle East Green Bean ndi Beef Stew
- Okra ndi tomato Chinsinsi
- Ng'ombe ndi Sipinachi mu Msuzi wa Matimati
- Okra Southern Way
- Tasani Kebab - Msuzi Wamphongo
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 505 |
| Mafuta Onse | 29 g |
| Mafuta okhuta | 10 g |
| Mafuta Osatchulidwa | 14 g |
| Cholesterol | 106 mg |
| Sodium | 200 mg |
| Zakudya | 29 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 34 g |