Pamene kuzizira panja, kukhala ndi msuzi ndi zachilengedwe monga kudzikongoletsa mu bulangeti lotentha ndikuphimba mapazi anu ndi masokosi otentha. Mbalameyi yamakono ya njuchi ndi chakudya chopatsa thanzi chomwe banja lonse lingasangalale ndi kugwa ndi miyezi yozizira. Pano tikukupatsani msuzi omwe si owonda kwambiri komanso osakanizika kwambiri. Ndimagulu wambiri wa ndiwo zamasamba, ng'ombe yamphongo, ndi balere ndi kukoma komwe kudzabweretsa kukumbukira. Kutumikira kotentha ndi mkate wambiri kapena masakisi ndi saladi wobiriwira.
Chimene Mufuna
- Zakundi 1 1/2 mapaundi oweta ng'ombe
- 1/2 chikho chodulidwa anyezi
- 1 clove adyo (
- minced )
- 2/3 kapu ya balere
- 3 mpaka 4 kaloti wamba (omasulira)
- 3 mapesi a udzu winawake (diced)
- 1 (28 ounces) akhoza tomato
- 3 makapu 3 mpaka 4
- ng'ombe yamphongo
- 2 makapu madzi
- Zosankha: 1 (10 1/2 ounces) akhoza supu ya phwetekere
- 1 bay tsamba
- 1/4 chikho minced parsley
- Supuni ya 1/2 mpaka 3/4 mchere
- 1/8 tsabola supuni
Momwe Mungapangire Izo
- Ng'oma ya njuchi, anyezi, ndi adyo mu skillet yaikulu pa sing'anga-kutentha; kukhetsa bwino.
- Sungani nyama yosakaniza kuti muchepetse wophika; onjezerani balere ndi zotsalira zotsalira.
- Phimbani ndi kuphika pamwamba kwa ora limodzi, kenako pamunsi maola 5-6.
- Nyengo ndi mchere ndi tsabola kuti mulawe ndikutumikira.
Malangizo Ophika ndi Zosakaniza Zosakaniza
- Chifukwa cha kuphweka kwa mchere wa balere wophika, mungathe kuupanga kukhala yokongola komanso yokongola pa chakudya chamadzulo kapena kuvala chakudya chamadzulo. Zonsezi ndizoperekedwa komanso zothandizira. Chakudya chamasana chingagwirizane ndi msuzi ndi masangweji owonekera kapena mazira ang'onoang'ono owiritsa, pomwe mazira ophimbidwa ndi mimba kapena katsamba kamene angapangitse msuzi wokhawokha.
- Kuonjezera croutons, anyezi othothoka, shredded kabichi kapena mbatata yosakanizika ya mbatata ingapangitse mbale kukhala yongomalizidwa ndikupotoza kuti ikuyenera. Kuti mupange mwapadera, sungani supu ndi galasi la vinyo ndipo mutumikire ndi mchere wambiri. Ena amatha kudumpha mchere ndi kuwonjezera mbale ya tchizi mpaka kusakaniza. Zonse zomwe mungasankhe, onetsetsani kuti mukusungunula zokometsetsa zokhazokha mu supu ndi mavitamini ena amchere, okoma, owawa ndi okometsera. Ngati inu ndi alendo anu mukhoza kuthana nawo, kuwonjezera kukhetsa chakudya kumatulutsa zokopa ndikupangitsa mbale kukhala yosangalatsa kwambiri. Supuni kapena supuni ya tsabola ya cayenne ikhoza kuchita chinyengo, koma ena akhoza kuwonjezera sriracha msuzi kapena tsabola wofiira kwambiri wofiira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 403 |
| Mafuta Onse | 14 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 101 mg |
| Sodium | 751 mg |
| Zakudya | 31 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 39 g |