Chophimba chokoma ndi chokoma chophika chomera chamagazi chopangidwa ndi nyemba zakuda ndi ma veggies ambiri amphika mumphika wanu wochepa. Ndi zophweka kupanga komanso zokongola.
Mukhoza kugwiritsa ntchito nyemba zina mu recipe iyi ngati mukufuna. Yesetsani kugwiritsa ntchito nyemba za nyemba, kapena nyemba za impso, kapena nyemba za garbanzo kuti muzisintha bwino.
Mwa njira, chilime chili chonse chikuphatikizapo kale zophika. Kuphika kumaphatikiza pamodzi ndipo kumapangitsa munthu kuyisakaniza.
Chimene Mufuna
- Supuni 2 za mafuta
- 2 anyezi akuluakulu, odulidwa
- 3 cloves adyo, minced
- 1 tsabola wofiira, wodulidwa
- 1 tsabola wobiriwira wobiriwira, wodulidwa
- Ng'ombe zitatu (14) zimadulidwa tomato, osadulidwa
- 2 makapu masamba msuzi
- 2 supuni ya supuni ya chitowe
- Supuni ya 1 yophika
- 1/2 supuni ya supuni ya tsabola wofiira wofiira
- Phukusi la chimanga (1 ounce)
- 2 (nyemba 15) zitini nyemba zonyezimira, zotsekedwa ndi kuchapidwa
- 1 picante kapu kapena msuzi msuzi
Momwe Mungapangire Izo
Mu skillet wambiri, sungunulani anyezi m'maolivi mpaka mwachifundo, kusonkhezera kawirikawiri, pafupi mphindi 4 mpaka 5. Onjezani adyo ndikuphika maminiti awiri motalika. Onjezani chitowe ndi tsabola wa cayenne , ndi zina zotsekemera zomwe mungakonde. Kuphika kwa mphindi ziwiri motalika kuti muphuke zonunkhira.
Phatikizani anyezi osakaniza ndi belu tsabola, tomato, msuzi, chimanga, nyemba zakuda, ndi picante kapena msuzi wa taco muzakwera 4 mpaka 5 pang'onopang'ono wophika.
Phimbani ndi kuphika pansi pa maola 10 kapena mpaka ndiwo zamasamba. Mukhoza kubisa chilombochi ngati mungakonde kugwiritsa ntchito osakaniza a supuni 2 ndi 1/3 chikho madzi. Onjezerani kwa wophika pang'onopang'ono, kuphimba, ndi kuphika kwa mphindi 20 mpaka 30 kapena mpaka mutakwanika. Ngati muli ndi chophika chatsopano chophika , yophika zonsezi pansi pa maola 6 mpaka 7.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 421 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 262 mg |
| Zakudya | 75 g |
| Matenda a Zakudya | 20 g |
| Mapuloteni | 23 g |