Chakudya chophika, chophika cha bowa chimapanga choyambira bwino kwambiri kapena mbale imodzi kumalo aliwonse. Kuphatikiza sipinachi, mkate, ndi tomato amapatsa bowa izi pizza-monga kukoma. Kagawani ndikugwiritseni ntchito mokondweretsa kapena mutumikire mokwanira kuti mukhale chakudya chokoma chodyera masamba.
Chimene Mufuna
- 4 lalikulu bowa portobello
- 10-12 ounces / 280-340 g sipinachi mwana (kutsukidwa)
- 1 chikho / 240 mL tomato (odulidwa)
- 1/2 chikho / 120 mL anyezi (finely akanadulidwa)
- 1/4 chikho / 60 mL zikondamoyo
- 1/4 chikho / 60 mL tomato wouma dzuwa (finely akanadulidwa)
- 1/4 chikho / 60 mL azitona zakuda (utoto)
- 2 cloves adyo (minced)
- 1/2 supuni ya tiyi / 2.5 mL mchere
- 1/4 supuni ya tiyi / 1.25 mL tsabola wakuda
- Supuni 2 za mafuta
Momwe Mungapangire Izo
1. Ikani sipinachi mu skillet wamkulu ndikuphika kwa mphindi ziwiri mpaka mutapota. Onetsetsani kuti mukuyendetsa nthawi zonse. Chotsani kutentha ndi kutulutsa madzi owonjezera. Malo opunthira sipinachi mu mbale ndikuyika pambali. Onjezerani mafuta a azitona ndi anyezi kuti muphike ndi kuphika kwa mphindi zitatu. Onjezerani adyo ndikuphika kwa masekondi 30 musanawonjezere tomato wokoma ndi wouma, azitona, mchere, ndi tsabola. Kuphika kwa mphindi 2-3. Chotsani kutentha ndi kusonkhezera mosasungunuka choipitsidwa sipinachi.
2. Preheat grill. Chotsani bowa zimayambira ndipo pang'onopang'ono zongolani mbali yakuda. Thirani maolivi pa bowa. Nyengo ndi mchere wambiri ndi tsabola wakuda. Ikani pa grill ndi kuphika pazomwe mumatha kutentha kwa mphindi 5-6. Chotsani ku grill.
2. Supuni sipinachi osakaniza mu bowa. Pangani mbale yosakaniza, kuphatikiza zinyenyeswazi ndi mchere ndi tsabola. Top sipinachi ndi mkate wosakaniza wa mkate. Malo opangidwa ndi bowa wophimba pa grill kwa zina 5-10 mphindi. Chotsani kutentha ndikutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 196 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 0 mg |
| Sodium | 476 mg |
| Zakudya | 26 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 7 g |