Kuphika mu kholaji ndi njira yabwino, yotetezeka, komanso yophweka yosakaniza chakudya ndikupeza kukoma kokongola. Kungosonkhanitsa zosakaniza, ziyikeni mu crockpot, ndipo muwalole iwo aziphika pamene mukusangalala kapena mukugwira ntchito ina.
Chili ndi zowonjezereka ndipo zimatha kuphikidwa pansi kwa maola angapo kapena pamwamba kwa maola asanu ndi atatu kapena khumi. Muzakudya zowonjezera zowonjezera kalori, pafupifupi 10 zopangira zimalimbikitsa chakudya chomwe chimapanga makilogalamu osachepera 300 potsata. Tengani maminiti pang'ono kuti mukonzekerere chophimba ichi chachitsulo ndikuchikhalitsa kwa maola asanu musanayambe kutumikira.
Kwa Achikondi Achilili
Chomera ichi chimakhala chokwanira kwa mabanja omwe amakonda chikats, zonunkhira pang'ono, ndi zakudya zowonjezera bajeti. Mabanja ndi abwenzi omwe ali ndi thanzi labwino adzakondwera kudziwa kuti chakudya chotsika mtengo chikhoza kupangidwa ndi zakudya zambiri zowonjezera malingana ndi mtundu wa chilimu, kaya zamasamba kapena mafashoni a Texas, mwachitsanzo.
Mitundu ingapo yophika mapiritsi, monga iyi, imaphatikizapo nyemba zambiri zowonjezera ndi zowonda zomwe zimapangitsa kuti zikhale ndi mapuloteni koma ndi mafuta. Sankhani ng'ombe yamphongo yowonda kapena yowonda pansi nkhuku ngati simungayiye. Mitundu ina ya mapuloteni ndi mapuloteni, tofu, seitan, ndi zina zambiri.
Veggie Friendly Dish
Chili ndi njira yabwino kwambiri yogwiritsira ntchito masamba. Tomato, anyezi, ndi tsabola ndizowonjezera ku supu. Mukhozanso kuyesa ndi kuwonjezera masamba ena monga kaloti wodulidwa ndi bowa. Sankhani zomwe mungakonde kuponya chilili mwa kulingalira ngati mukufuna kukwera kokometsera kapena zokometsera.
Tumizani mbale iyi ndi chidutswa cha chimanga chofewa ndi saladi wobiriwira wobiriwira.
Chimene Mufuna
- 1 lb. Ng'ombe yamphongo yowonjezera
- 1 chikho chodulidwa anyezi (sing'anga)
- 3/4 chikho chodulidwa tsabola wofiira (wamkati)
- 3 cloves
- adyo , minced zabwino
- 1 oz 15 Kodi nyemba zamphongo zingayambe kukonzedwa
- 1 oz 15 akhoza nyemba zofiira
- 1 14.5 oz. akhoza kudula tomato, osadulidwa
- 1 14.5 oz. kodi mayendedwe a ku Mexican angathe kuwedwa tomato
- 1 tbsp pansi chili ufa
- 1 tsp pansi
- chitowe
Momwe Mungapangire Izo
1. Yambani kusaka nyama yamphongo pamodzi ndi adyo, anyezi, ndi tsabola wofiira, osati pazitsulo, mpaka njuchiyo isakhale yofiira. Sakani mafuta owonjezera omwe amaphika pansi pa ng'ombe ndikuchotsa zowonjezera zina. Kenaka, onjezerani zosakaniza kwa wophika pang'onopang'ono .
2. Gwiritsani ntchito zakumwa zosakaniza ndi zotsalira zotsalira pa 4-qt. (kapena zazikulu) wowonjezera wophika. Pewani chophikacho pang'onopang'ono pamodzi ndi supuni mpaka zonsezi zikuphatikizidwa bwino.
Ikani wophika pang'onopang'ono kuti muphike pansi kwa maola asanu.
3. Sungani mosamala chilimo mu mbale zambiri. Ngati mukufuna, pamwamba ndi odulidwa obiriwira, tchizi tating'onoting'ono tating'ono, kapena ochepa chabe a mchere. Mwinanso mungakhale pamwamba ndi khungu lofiira la zokoma zina.
Kutumikira: 264 Makalori
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 731 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 67 mg |
| Sodium | 134 mg |
| Zakudya | 105 g |
| Matenda a Zakudya | 30 g |
| Mapuloteni | 56 g |