Bulgur & Chilimwe masamba Saladi Chinsinsi

Mu zakudya za Turkish, bulgur, yomwe imadziwika bwino kuti 'yophika tirigu ,' ndi yaikulu komanso imodzi mwa zinthu zowonjezereka zomwe zimapezeka muzipinda za Turkey . Bulgur imagwiritsidwa ntchito muzonse kuchokera ku maphunziro apamwamba ndi mbali mbale kupita ku mchere.

Bulgur imagwiritsidwanso ntchito ngati wothandizira pa maphikidwe ambiri a meatball monga 'İzmir köftesi.' Mitembo yopangidwa ndi bulgur m'malo mwa mpunga, monga bulgur ndi masamba a pilaf , ndi okondeka pamodzi ndi nyama zowakidwa ndi nkhuku. Mudzapeza phwetekere-y-bulgur pilaf monga chotsatira chamadzulo m'madera odyera ambiri a Kebab.

Palinso njira zambiri zogwiritsira ntchito bulgur mu ozizira saladi. Bulgur ndi saladi zatsopano zamasamba ndi salamu ya bulgur ndi makangaza ndi timbewu timakhala zitsanzo zina za njira zatsopano zogwiritsa ntchito bulgur.

Maphikidwe awa amapanga zakudya zabwino kwambiri pamapiri ndi zakudya zina zotentha. Amakhalanso otchuka ndi osowa zaumoyo akufunafuna zakudya ndi carbs wathanzi ndi mafuta ochepa.

Msuzi wina wambiri wamakono kuti azisangalala m'nyengo yozizira ndi saladi yopangidwa ndi masamba a chilimwe ndi zitsamba monga madontho a chilimwe, tomato a mpesa, ndi basil. Sizomwe zimakukwanirani, ndi zokongola komanso zokondweretsa kampani. Gawo labwino kwambiri ndiloti mungathe kupititsa patsogolo nthawi yomwe limakhala bwino mufiriji.

Yesetsani njira iyi yosavuta kapena maphikidwe ena onse ozizira ozizira pazakudya zam'tsogolo kapena palimodzi. Banja lanu ndi alendo adzakondwera kuti munatero.

Chimene Mufuna

• 1 1/2 makapu abwino bulgur
• 4 makapu madzi
• 2 tsp. mchere
• 1 zukini kapena squash
• 1 chikasu chosuwa chilimwe
• 2 tbsp. mafuta a azitona
• 1 jambulani masamba atsopano
• 2 makapu okoma tomato kapena mini tomato
• 1 tsp. mchere
• 1/3 chikho cha mafuta
• madzi a mandimu 1

Momwe Mungapangire Izo

1. Mu lalikulu saucepan, onjezani bulgur, madzi, ndi mchere ndi kubweretsa kwa chithupsa. Kuchepetsa kutentha ndi kuphimba poto. Mulole bulgur imere modzichepetsa mpaka madzi onse atha. Chotsani kutentha ndikulola bulgur kuti ipitirire kutentha ndi kuzizira.
2. Pakali pano konzani ndiwo zamasamba. Sambani ndi kuthira sikwashi, ndi kudula tomato mu halves kapena nyumba malinga ndi kukula kwake. Sambani masamba a basil ndi kutsitsa zimayambira.

1. Mu khungu, utenthe mafuta a maolivi ndikupaka sikwashi yamphindi kwa mphindi zingapo mpaka pang'ono. Ikani pambali ndi kuzisiya.
2. Pamene bulgur ili yozizira, gwiritsani ntchito zala zanu kapena supuni ya matabwa kuti mulekanitse mbewuzo. Onjezerani mchere ndikuuponyera. Onjezerani mafuta a maolivi ndikugwiritsanso ntchito bulgur mofanana.
3. Onjezerani masamba odzudzulidwawo ndikuwaponyera mu bulgur mofatsa koma bwinobwino. Onetsani masamba a basil ndi kachiwiri, muwaponyeni iwo. Ngati masamba a basilu ndi aakulu kwambiri, mukhoza kuwang'amba kukhala zidutswa zing'onozing'ono musanawonjezere.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	222
Mafuta Onse	13 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	9 g
Cholesterol	0 mg
Sodium	885 mg
Zakudya	25 g
Matenda a Zakudya	5 g
Mapuloteni	5 g

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