Zakudya zimenezi ndizodziwika, zosavuta, zowonjezera, zowonongeka, komanso zimagwiritsa ntchito masamba a mitundu yonse. Chobiriwira chomwe timakonda pano ndi kale lacianto kale , chomwe chimatchedwa dino kale, Tuscan kale, kapena kale wakuda- kuchiwombera kenako nkuchidulira mdulidwe woonda kuti tigwirizane ndi pasitala. Kale kale , Russian kale, Swiss chard, collard amadyera, kapena mpiru masamba ndi zonse zabwino kwambiri. Mukufuna kupopera pang'ono? Yesani mpiru mdima .
Gwiritsani ntchito mphika womwewo wa madzi kuti musungidwe masamba musanawotchere pasitala ndikuphika mbale yonse mu mphika kuti mukhale oyeretsa.
Chimene Mufuna
- 1 bunch kuphika amadyera (kale, lacianto kale, collard amadyera , mpiru wobiriwira , chard)
- 1 tbsp. mchere wabwino wa mchere komanso zambiri kulawa
- 1 pounds spaghetti kapena chinenero
- 2
- mafayilo anchovies (zosankha)
- 4 cloves adyo
- 2 tbsp.
- mafuta a azitona
- 1/4 1/2 supuni ya supuni ya tsabola wofiira wofiira (mwasankha)
- 3/4 makapu atsopano omwe amawotcha tchizi monga Parmesan, Asiago, kapena okalamba
- Pecorino
Momwe Mungapangire Izo
- Bweretsani mphika waukulu wa madzi kwa chithupsa. Pakali pano, sungani ndi kusamba masamba , kusiya masamba onse.
- Onjezerani supuni 1 ya mchere ku madzi otentha . Onjezerani masamba ndi blanch mpaka wirted, kuchokera pa masekondi makumi atatu kuti mutenge kwa maminiti awiri a lacianto kale, mugwiritseni nkhwangwa kapena supuni yowonongeka kuti muchotse masambawo kuti muwachotse pansi pa madzi ozizira.
- Wiritsani pasitala mpaka chiwombankhanga chitakoma. Kusamba kunasunga 1/2 chikho cha madzi ophika ndikuyika pambali.
- Pakali pano, kanizani anchovies, ngati mukugwiritsa ntchito, adyo, ndi masamba ophika.
- Pakadutsa pasta, bweretsani mphika ku-kutentha kwambiri. Onjezerani mafuta, adyo, tsabola wa tsabola, ngati mukugwiritsa ntchito, ndi anchovies, ngati mukugwiritsa ntchito. Cook, oyambitsa mpaka adyo akutembenukira pang'ono chabe golidi.
- Onjezerani masamba odulidwa ndi kusonkhezera kuphatikiza. Onjezerani madzi osungirako ndi kubweretsa kwa chithupsa. Yonjezerani pasitala, yesani kuti muphatikize, ndipo mubweretse ku chithupsa. Chotsani kutentha. Onetsetsani theka la tchizi. Lawani ndi kuwonjezera mchere kuti mulawe, ngati mukufuna.
- Gawani pakati pa mbale kapena mbale za pasitala zokongoletsera ndi tchizi zotsalira zomwe mumakhala nazo.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 343 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 18 mg |
| Sodium | 2,072 mg |
| Zakudya | 41 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 18 g |