Chophika cha mphalapala cha Lentil Shepherd's Pie

Ngati mukuyang'ana chophimba cha mchenga wa abusa odyetserako zamasamba, kapena mukufuna kuyesa chitetezo cha abusa chomwe chiri ndi thanzi labwino kuposa mafuta omwe amadya nyama, yesetsani izi zamasamba, zamasamba, mafuta ochepa, komanso Cholesterol-free recipe yomwe imagwiritsa ntchito mphodza mmalo mwa nyama. Onjezerani pang'ono zokometsera mchere, yisiti, kapena garlicky zonunkhira kwa mbatata yosakaniza, ngati mukufuna, ndikupatseni mchere watsopano ndi tsabola watsopano musanatumikire.

Nkhumba ya abusa ndi casserole yophika-ovuni , yomwe nthawi zambiri imadya nyama yosungunuka ndi masamba ochepa komanso ndi mbatata yosakaniza. Nthawi zina amatchedwanso "pie ya kanyumba", chiweto cha abusa mwina chimadziwika kwambiri ku UK kusiyana ndi ku United States, koma chimapatsa chakudya chambiri chamadzulo chamadzulo kuti chikhale chakudya cha nyama ndi zitsamba, pokonzekera popanda nyama. A

Seitan amayenda bwino pafupifupi pafupifupi njira iliyonse ya mbusa ngati nyama yowonjezera, koma izi zimagwiritsa ntchito mphodza m'malo mwake, kotero palibe cholowa chamoyo chofunikira. Ndiponso, ndi njira yabwino yogwiritsira ntchito malingaliro otsala omwe mungakhale nawo!

Onaninso: Casseroles zabwino zamasamba zamadzulo otanganidwa pa sabata

Pendekera pansi kwa mapepala ambiri a abusa odyetserako zamasamba kuti ayese.

Chimene Mufuna

• 1/2 penti lenti, yophika komanso yophika
• Anyezi 1, atayikidwa
• 1/2 tsp crumbled fresh sage
• 1/2 tsp yosungunula adyo
• zitsamba za oregano zouma
• dash tsabola wa cayenne
• 3 mbatata zazikulu, yophika
• 1/2 mpaka 1 chikho cha mkaka wotentha
• margarine wa vegan, kuti alawe
• 1 tsp mchere

Momwe Mungapangire Izo

1. Sakanizani uvuni ku madigiri 400 F ndikupaka mafuta odzola kapena mbale yopangira.
2. Pakani lalikulu losanganikirana, panikizani mphodza zophika mpaka atasweka kwambiri, kenaka yikani anyezi, tsabola watsopano, mince adyo, oregano ndi tsabola ya cayenne. Mutagwirizanitsa bwino, ikani mzere wokhala ndi mphodzayi muzitsulo zowonongeka kapena mbale yophika.
3. Mu mbale yina, sungani mbatata ndi kuwonjezera mkaka wotsekemera mkaka, margarine wamchere ndi mchere. Kumenya limodzi ndi dzanja kapena ndi magetsi opangira magetsi mpaka zosalala, zokoma ndi zofiira.

1. Phulani mbatata yosenda pamwamba pa mphodza yosenda ndi kuphika kwa mphindi 20 kapena mpaka mbatata zowuma.
2. Sinthani uvuni kuti uphimbe, ndipo ikani pie pansi pa broiler kwa mphindi zingapo kuti mupereke chikwangwani chabwino pamwamba. Kutumikira kutentha. Sangalalani!

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	205
Mafuta Onse	1 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	0 g
Cholesterol	0 mg
Sodium	409 mg
Zakudya	39 g
Matenda a Zakudya	6 g
Mapuloteni	11 g

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