Katemera wathanzi wa jambalaya sikumasowa kanthu ndi msuzi wambiri, zonunkhira zokometsera, ndi Cajun seasonings. Zimangowonjezera chakudya chopatsa thanzi chomwe chimakhalabe chochepa.
Mwamwayi, zida zogwiritsidwa ntchito mu jambalaya ndizosavuta kuti azidya zakudya zabwino. Chinsinsi ichi chimagwiritsira ntchito mpunga wofiira mosiyana ndi kugwiritsa ntchito mpunga woyera, komabe. Mphuzi yoyera ndi yomwe mungagwiritse ntchito mu jambalaya, kotero kuti kusinthana kwa mpunga wofiira kumachititsa kusintha kosavuta komwe kukupatsani thanzi labwino.
Aliyense wodya kapena wathanzi angadziwe kuti mpunga woyera sungakhale bwino kwambiri pamene mukuyesera kudya wathanzi. Mchele woyera wakhala akusinthidwa, ndipo zambiri zachilengedwe, mbali zathanzi za mpunga zimachotsedwa. Ambiri a mavitamini ndi amchere ndi tirigu omwe ali ndi tirigu apita mutatsegula pulogalamu ya mpunga woyera. Koma ngati mutasintha mpunga wofiira, tsopano mukupeza fiber, mavitamini, ndi mchere zomwe simungazipeze.
Zosakaniza zina zikuphatikizapo ntchafu za nkhuku, shrimp, ndi soseji. Njirayi imagwiritsira ntchito soseji ya nkhuku yomwe ili yochepa kwambiri mu mafuta ndi calories kusiyana ndi soseji yamba. Nkhumba zimakhala zochepa kwambiri mu mafuta ndi ma calories, ndipo nkhuku zing'onozing'ono za nkhuku, ngakhale zowonjezera kwambiri kuposa chifuwa cha nkhuku, zimatha kusunga mbaleyo.
Mafuta ndi mafuta ena ogwiritsidwa ntchito ndi apamwamba kwambiri, ndipo amapanga mbale yabwino. Selari, tsabola wobiriwira, tsabola ndi tomato zimatulutsa mavitamini ndi zakudya komanso mavitamini.
Chimene Mufuna
- 8 oz. kusuta
- supuni ya nkhuku , inadulidwa mu 1/2 ndalama zachitsulo
- 8 oz. zopanda pake, zopanda khungu zophika nkhuku, zidutswa zidutswa zolira
- 1 Tbsp mafuta a canola
- 1 chikho chodulidwa chasule
- 1/2 chikho chodulidwa
- tsabola wobiriwira wobiriwira
- 1 clove minced adyo
- 1 Tbsp mwatsopano thyme
- 1 1/2 makapu
- msuzi woyera wa tirigu wautali
- 2 makapu nkhuku msuzi
- 1 oz-oz. akhoza kudula tomato, osadulidwa
- 1/4 tsp mchere
- 1/4 tsp tsabola wakuda wakuda
- 1/8 tsp tsabola wofiira
- 1bb, shrimp, peeled
Momwe Mungapangire Izo
1. Mu uvuni waukulu wa ku Dutch, ikani masoseji a nkhuku ndi nkhuku pa sing'anga-kutentha kwambiri. Pewani poto ndi mankhwala osakaniza kuti musatengere nkhuku yanu ndi soseji. Pitirizani kuyambitsa nyama ndi soseji mu poto, ndipo pitirizani kuphika mpaka atayaka kwambiri, ndipo nkhuku sichikhala pinki mkati. Nkhuku ndi soseji zikaphikidwa, chotsani ndi kuziika pambali.
2. Onjezerani mafuta a canola ku poto, ndi kuphika udzu winawake, tsabola wobiriwira, ndi adyo kwa mphindi 3-5, mpaka muthe. Onjetsani thyme ndi mpunga, ndi kuphika mphindi zitatu. Muziganiza mu nkhuku msuzi, tomato, mchere, tsabola wakuda, ndi tsabola wofiira.
3. Phimbani ndi kuphika mphindi 20, mpaka madziwo atengeke. Onjezerani nsomba, ndipo muphike mphindi 3-5, mpaka shrimp ndi yofiira pinki.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 393 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 152 mg |
| Sodium | 773 mg |
| Zakudya | 41 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 29 g |