Browned anyezi, adyo, ndi tomato ochepa amapanga chovala chokoma cha okra okoma, okra. Kuphika okra mwanjira iyi-popanda madzi ambiri komanso ndi kuchuluka kwa asidi (kuchokera tomato) -kumapangitsa kuti anthu ambiri azigwirizana ndi okra. Mitengo ya ku India imapangitsa mbale iyi kukhala yabwino kwa chakudya chamadothi ndi mpunga ndi mphodza kapena nyemba, koma ndipamwamba kwambiri pambali pa nyama zokazinga.
Dziwani kuti mbale iyi imabweretsanso bwino kwambiri, choncho pitirizani kuyipititsa patsogolo (ngakhale masiku angapo patsogolo) ndikubwezeretsanso ngati mukufunikira. Zinyama zabwino kwambiri pambali pa mazira otukumula ndi, monga ine, mumayamikira chakudya cham'mawa.
Chimene Mufuna
- Mapira 1 1/2 okra
- 1 sing'anga wachikasu kapena anyezi wofiira
- 3 sing'anga tomato (
- tomato zam'chitini zimagwira bwino kwambiri mu Chinsinsi)
- 3 cloves adyo
- 1 Supuni masamba mafuta
- 1 1/2 supuni ya supuni ya chile ufa (ine ndimakonda ufa wa ancho chile chifukwa cha mbale iyi, koma imasintha kwambiri)
- Masipuniketi awiri
- chitowe mbewu
- Supuni 1 tiyi turmeric
- 1/4 supuni ya tiyi ya cayenne (mwakufuna)
- 1/2 supuni ya supuni ya mchere wabwino, mchere wambiri, kuphatikizapo kulawa
- 1 Supuni ya mandimu
Momwe Mungapangire Izo
- Sulani ndi kusiya tsinde lomaliza kuchokera ku okra ndikudula nyembazo mu magawo 1 / 4- mpaka 1/2-inch.
- Peel ndi kudula pang'ono anyezi ; ikani pambali.
- Dulani tomato, kusunga madzi awo; peel ndi kuchepetsa adyo; ikani izo pagawo.
- Sungani mafuta mu poto yaikulu yowuma kapena sungani poto pamwamba pa kutentha kwakukulu. Mafuta akakhala otentha, onjezerani anyezi odulidwa ndi kuphika, oyambitsa nthawi zambiri, mpaka anyezi atayamba kufiira, pafupi mphindi zisanu.
- Onjezerani adyo ndikuphika, oyambitsa, mpaka pfungo lokoma, pafupi masekondi 30.
- Wonjezerani ufa wa chile, mbewu za chitowe, turmeric, ndi cayenne, ngati mukugwiritsa ntchito, ndikuphika, mukuyambitsa ngati zonunkhira bwino, masekondi ena 30.
- Onjezerani okra ndikukakamiza kuti muveke zidutswazo ndi osakaniza anyezi.
- Onjezerani tomato, timadziti tawamasula, mchere, ndi 1/2 chikho cha madzi.
- Onetsetsani kuti muphatikize chirichonse ndikuphimba. Pezani kutentha kuti mukhale osasunthika.
- Kuphika mpaka okra ndi yabwino ndipo oyeretsa amamangidwa bwino 5 mpaka 10 mphindi.
- Chotsani kutentha. Onetsetsani madzi a mandimu ndikuwonjezera mchere kuti mulawe, ngati mukufuna.
- Kutumikira okra kutenthedwa kapena kutenthetsa (ngakhale, monga tafotokozera pamwambapa, kuzizira komwe kumakhalako ndi kokoma kwambiri, komanso).
* Ngati muli ndi chikondi, chaching'ono, chaching'ono, okra mwatsopano, mukhoza kuphika. Mungafunikire kuonjezera nthawi yophika ndi mphindi zingapo, koma ngati simungathe kutero, mukhoza kupitiriza ndi cholembera ngati mulibe koma popanda kukopera.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 109 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 228 mg |
| Zakudya | 19 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 4 g |