Kuti mukhale chakudya chofulumira komanso chopatsa thanzi, yesani mchere wokoma kwambiri wa mphukira ya French lentil. Pochita khama kwambiri, mutha kukhala ndi makonzedwe a bajeti omwe mumawakonda pa tebulo lanu pasanathe mphindi 45. Msuzi wokongola kwambiri wokhala ndi mchere wokhawokha ukhoza kupangidwa ndi masamba, kotero ndi mafuta ochepa komanso ochepa - chopereka changwiro kwa alendo osiyanasiyana.
Chimene Mufuna
- Supuni 2 za mafuta
- 1 1/2 makapu odulidwa anyezi
- 1/3 chikho chodetsedwa chodetsedwa
- 2 kaloti wamba, odulidwa
- 2 cloves adyo, wosweka ndi akanadulidwa
- 1/2 supuni ya supuni mchere
- 1/4 supuni ya tiyi ya thyme yowuma
- 1/4 supuni ya supuni pansi tsabola wakuda
- 4 makapu masamba kapena nkhuku
- 1 1/4 makapu mphodza, kuchapidwa
- 14-ounce amatha kudula tomato
- Supuni ya supuni 2 apulo cider viniga
Momwe Mungapangire Izo
Mu sing'anga yapamwamba, sungani anyezi, udzu winawake, kaloti, ndi adyo pakatikati-kutentha kwambiri kwa mphindi 12 mpaka 15. Masamba atangoyamba kuoneka ngati bulauni, onjezerani mchere, zowuma zouma, ndi tsabola wakuda ku poto. Pitirizani kuphika ndikuyambitsa kusakaniza kwa mphindi imodzi.
Onjezerani masamba kapena nkhuku, mphodza, ndi tomato atsekedwa ku poto. Bweretsani msuzi kuti wiritsani, ndiyeno muchepetse kutentha pang'ono kuti ziwone.
Sungani msuzi, wophimbidwa, kwa mphindi 30, mpaka mphodza ziri zachifundo. Puree 1 3/4 makapu a supu ndi viniga wosanganiza ndi kusakaniza msuziwo mu msuzi. Kutumikira supu yotentha kapena kuisunga kwa masiku atatu mufiriji.
Msuzi wachi French ichi cha msuzi amapanga 6 servings.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 276 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 348 mg |
| Zakudya | 44 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 16 g |