Awiri-Bean Chicken Chili

Malingaliro anga, nthawi iliyonse ndi nthawi yabwino kudya chilili, koma zikuwoneka kuti m'nyengo yozizira kapena phwando la Super Bowl lingakhale lopambana. Chinsinsichi chimakokera kukhala munthu wokondweretsa, ndipo kuwonjezera kwa zisa lalanje ndi juzi kumapatsa kukoma kwatsopano.

Tumikirani chilondachi pogwiritsa ntchito zida zambiri za anthu osowa chakudya, monga cilantro chodulidwa, kirimu wowawasa, advocate, odulidwa, tchizi, tomato odulidwa, komanso zoumba kapena mtedza wa pine.

Chimene Mufuna

• Supuni 2 za masamba
• 1 anyezi wamkulu (odulidwa)
• 1 tsabola yaikulu ya jalapeno (
• Nthiti ndi nthiti zachotsedwa, zimachotsedwa )
• 2 lalikulu adyo cloves (minced)
• 1 pounds boneless, ntchafu zopanda khungu nkhuku (kudula mu zoonda zochepa)
• Pakadutsa supuni 1 1/2
• Supuni 1
• chipotle chili poda
• 2 makapu zamzitini akanadulidwa tomato ndi madzi (akanadulidwa)
• 2 makapu nkhuku katundu
• 1 sing'anga lalanje
• Mchere ndi tsabola watsopano
• 1 (15-ozuntha) akhoza nyemba zakuda (zotsekedwa ndi kuchapidwa)
• 1 (15-ozuntha) akhoza nyemba zina (zotsekedwa ndi kuchapidwa)
• Zojambulazo:
• 1/3 chikho chachitsulo chatsopano (chifukwa chotumikira)
• 1/2 chikho chodulidwa chophika (potumikira)
• 1/2 chikho cha kirimu wowawasa (potumikira)

Momwe Mungapangire Izo

1. Mu lalikulu, lolemera-bottomed poto, kutentha mafuta pa sing'anga kutentha. Onjezerani anyezi, tsabola wa jalapeno ndi adyo ndikuphika, oyambitsa nthawi zambiri, mpaka atachepa, pafupi maminiti atatu.
2. Yonjezerani nkhuku ndikuphika, kuyambitsa nthawi zambiri, mpaka musakhalenso pinki, pafupifupi maminiti atatu.
3. Gwiritsani ntchito poda powunda, ndi zest ndi madzi kuchokera ku lalanje.
4. Onjezerani tomato ndi madzi awo, msuzi ndi nyengo ndi mchere ndi tsabola.
5. Bweretsani kusakaniza kwa chithupsa, kuchepetsa kutentha ndi kutentha, kotsekedwa pang'ono, mphindi 20.

1. Onetsetsani zitsamba zonse za nyemba ndi kuzizira, osaphimbidwa, pa kutentha pang'ono mpaka chikasu chakhala chitakula, pafupi mphindi 20 zina.
2. Kutumikira ndi cilantro, avocado, ndi kirimu wowawasa, ngati mukufuna.
   

Mfundo Zowonjezera

1. Ngakhale pali njira zambiri zochotsera zest kuchokera ku zipatso za citrus, monga malalanje, mandimu ndi mandimu, ndimakonda kugwiritsa ntchito mandimu ya mandimu, katsamba kakang'ono kamene kamakhala kosavuta kamene kamangidwe kokha kokha osati koyera. Dulani chipatso cha citrus pamwamba pa diagonally pa grater, chigwire pa pepala la sera kuti musonkhanitse zest mosavuta kuyeza.
2. Njira yosavuta kwambiri ya madzi a citrus ndi kudula pakati pang'onopang'ono ndikuyika foloko m'thupi pamene mukufesa madzi a chipatso ndikulowa m'munda.
3. Ngati muli ndi khungu loyera, ndi bwino kuvala magolovu a mphira pamene mukuchotsa njere ndi ziwalo za mafuta monga tsabola ngati jalapenos. Dulani tsabola kutsegula kutalika ndi kuigwira pansi pamadzi. Chotsani nembanemba ndi mpeni wothandizira ndikutsuka mbewu. Pat tsabola wouma.
   

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	832
Mafuta Onse	24 g
Mafuta okhuta	6 g
Mafuta Osatchulidwa	10 g
Cholesterol	75 mg
Sodium	348 mg
Zakudya	104 g
Matenda a Zakudya	32 g
Mapuloteni	55 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)