Maluwa a Kale ndi a collard amapanga gulu lokoma kwambiri pamatopewa. Zakudya zokoma ndi zathanzizi zimaphatikizapo maluwa ndi kale komanso zimaphatikizapo maolivi, adyo, mchere, tsabola wakuda, ndi mandimu.
Onetsetsani kuti masamba amatsuka bwino. Maluwa a Collard, makamaka, ayenera kutsukidwa m'madzi ambiri kuti athetse kuti palibe mankhwala omwe amamatira masamba. Lembani zitsime kapena mbale yayikulu kapena mbale yopanda madzi ndi madzi. Bwezerani ndi kubwereza mpaka musamve mchenga uliwonse pansi pa mbiya kapena chidebe.
Maphikidwe ofanana
Mbewu Zatsopano za Kum'mwera kwa Collard
Mmene Mungaperekere Zakudya Zam'mwera Kumwera
Chimene Mufuna
- Gulu lalikulu 1 la maluwa, pafupifupi 1 mpaka 1 1/2 mapaundi
- 1 lalikulu gulu kale, pafupifupi 1 mpaka 1 1/2 mapaundi
- Supuni 3 mafuta a maolivi
- 6 cloves adyo, minced
- 1/2 supuni ya supuni mchere
- 1/2 supuni ya supuni ya tsabola watsopano
- 4 supuni ya tiyi ya madzi mandimu yatsopano
- ochepa amawaza msuzi wa tsabola wotentha, mwachangu
Momwe Mungapangire Izo
- Sungani collard amadyera ndi kale bwinobwino. Sungani ndi kudula zikuluzikulu, zolimba ndi nthiti. Sakani masamba kuti muyike ma inchi 1/4-inch. Muyenera kukhala ndi makapu okwana 8.
- Kutentha mafuta a maolivi mu lolemera kwambiri skillet kapena wok wokwera pakati. Yikani adyo ndikuphika, oyambitsa, masekondi 30.
- Onjezerani theka la masamba a collard ndi kuphika, oyambitsa, kwa masekondi pafupifupi 30.
- Onjezerani theka la kale ndikuphika, chifukwa cha mphindi imodzi, kapena masamba amayamba kuchepa.
- Add otsala amadyera ndi kuphika, oyambitsa zonse, kwa mphindi 10, mpaka amadyera ali wachifundo.
- Nyengo ndi mchere, tsabola, ndi mandimu, ndi madontho pang'ono a tsabola wotentha, ngati mukufuna.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 265 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 0 mg |
| Sodium | 85 mg |
| Zakudya | 34 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 12 g |