Ndi angati a ife omwe timafuna kukhala abwino ndikudyera zamasamba zathu tsiku ndi tsiku, koma sitikudziwa choti tiphike nawo? Mwachitsanzo, bambo anga anali ndi mtima wophika ndipo anandiitana kuti ndipempheko !! Amayi anga ayenera kuti anasangalala! Anati anali ndi masamba osakaniza a mazira. Kodi iye angapange chiyani? Ndimakonda zinthu ngati izi! Tiyeni tiyang'ane nazo; Zikondwerero zimatha kukhala zosangalatsa ngati zopanda chidwi kapena zoipa.
Mwamwayi, pali zambiri zoti musankhe kumene chakudya cha Amwenye chimakhudzidwa. Ndipo gawo lopambana ndilo, simukusowa kukondwera nazo. Ambiri a ife timakhala ndi magalasi ozizira mu friji yathu. Pano pali njira yanga yosavuta kuti iwakwapulire ku chakudya chokoma, chosavuta chomwe chimayenda bwino ndi mpunga, Chapatis kapena Parathas. Mutha kuthandizanso kuti muzikhala ngati mbali yamphongo ndi Daal (lenti). Yang'anani ndikuyesa. Iwe udzakhala wokondwa.
Chimene Mufuna
- 500g chunky, wosakaniza masamba osungunuka - mwachitsanzo, kolifulawa, broccoli, nyemba, chimanga, nandolo
- 1 anyezi wamkulu amagawanika
- 3 tomato osakanikirana ndi tomato
- 2 kasupe wobiriwira (kuchepetsa ngati mukufuna kutentha pang'ono)
- Ginger 1
- 5 cloves adyo
- 3 tbsp masamba / canola / mafuta ophikira mpendadzuwa
- 2 tsp coriander ufa
- 1 tsp ufa wa chitowe
- 1/2 tsp. ufa wofiira wofiira (mwachangu)
- 1/4 tsp. turmeric ufa
- 1 tsp. garam masala
- Mchere kuti ulawe
- 4 tbsp yothira yogurt yosakaniza (sayenera kukhala yowawa), yodetsedwa mpaka yosalala
- Chokongoletsedwa chatsopano chokongoletsera
Momwe Mungapangire Izo
- Thaw ndiwo zamasamba kwathunthu. Izi ndi zabwino kwambiri poziyika pa mbale kwa nthawi ndithu. Mukhoza kuwatsuka mu microwave, koma izi zimawapangitsa kukhala mushy.
- Pamene ndiwo zamasamba zikung'amba, ikani anyezi, tomato, tizilombo tating'onoting'ono, ginger, ndi adyo mu pulogalamu ya chakudya ndikugaya phala losalala. Palibe chifukwa chowonjezera madzi pa izi pamene mukupera monga madzi a tomato amapereka madzi okwanira.
- Kutenthe mafuta ophika mu poto wakuya pa kutentha kwapakati. Mukatenthedwa, onjezerani chisakanizo pamwambapa ndi zonse zonunkhira kuphatikizapo garam masala.
- Onetsetsani ndi mwachangu / sauté mpaka mafuta ayamba kusiyanitsa ndi masala. Onetsetsani nthawi zambiri kuti muteteze masala kuti asamangidwe ndi kuyaka. Mwinanso mungafunikire kuwaza madzi nthawi ndi nthawi kuti muteteze masala kuti asamangidwe ndi kuwotcha.
- Masala akachitidwa (monga pamwamba), onjezerani masamba osakaniza ndi kusakaniza bwino. Nyengo ndi mchere kuti mulawe ndi kuwonjezera hafu ya chikho cha madzi ofunda. Kuphika mpaka ndiwo zamasamba koma mwachikondi koma osasuntha. Chotsani kutentha ndi kusonkhezera mu yogurt mpaka mutagwirizana.
- Kokongoletsa ndi coriander watsopano wodetsedwa ndipo mutumikire ndi Jeera Rice , mpunga wakuda, wotentha Chapatis kapena Parathas !
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 241 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 2 mg |
| Sodium | 206 mg |
| Zakudya | 48 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 12 g |