Kalori Yochepa, Mbewu Yonse Yopanda Mafuta Chili Recipe

Kugwiritsa ntchito masamba owonjezera, madzi a phwetekere ndi tomato ndi nyemba zing'onozing'ono zimapangitsa kuti zamasamba zichepetse m'makilogalamu. Ngakhale nyama yopanda nyamayi ili kale yathanzi labwino komanso yotsika kwambiri, tsamba ili ndi lochepa kwambiri.

Ichi chinali chimodzi mwa maphikidwe omwe anafika pokhapokha chifukwa cha zomwe wina anali nazo ku khitchini, zomwe zinakhalapo zambirimbiri osati nyemba zambiri! Zimakhala ngati supu ya tomato yokhala ndi tsabola kuposa chilimwe chamoyo.

Onaninso maphikidwe ochepetsetsa a zamasamba.

Chimene Mufuna

• 1/2 sing'anga anyezi, odulidwa
• 2-3 cloves adyo, minced
• 2 tbsp. madzi
• 1 lalikulu karoti, sliced ​​woonda
• 1 tsabola wobiriwira wobiriwira, wochepetsedwa
• 1 tsabola wofiira wofiira, odulidwa ang'onoang'ono
• 2 tbsp. msuzi wa soya
• 1/2 chikho chambewu za chimanga
• 1 nyemba zamphongo 15-oz.can
• Mtedza wa 28-oz.can wothira tomato (musati mudye)
• Madzi a tomato 12-oz.can kapena V8
• 1 jalapeno kapena tsabola ina yaing'ono yamoto, minced
• 1 tbsp. chili poda
• 1/2 tsp. oregano
• 1/2 tsp. mchere wokonzedwa bwino
• 1/2 tsp. tsabola wamtali
• Mwachidziwikire: anyezi wobiriwira wokongoletsa

Momwe Mungapangire Izo

1. Mu mphika waukulu wosakhala ndi ndodo, kutentha adyo ndi anyezi kwa mphindi 3-4. Onjezerani madzi ndi kaloti ndi kutentha, kuyambitsa kwa zina 3-4 mphindi. Onjezerani tsabola wobiriwira wobiriwira, tsabola wofiira wofiira ndi msuzi wa soya, oyambitsa kugwirizana bwino. Kutentha kwa mphindi imodzi yokha kapena ziwiri.
2. Pezani kutentha kwa sing'anga-pansi ndipo onjezerani zotsalira zonse, kupatulapo anyezi wobiriwira.
3. Phimbani ndi kulola pang'onopang'ono kumira kwa mphindi 25 ndi mphindi 40.

1. Sinthani nyengo kuti mulawe. Zokongoletsani ndi anyezi obiriwira kapena ngakhale tchizi kapena kirimu wowawasa ngati simukudya zakudya zouma .

Chidziwitso cha zakudya (kuchokera ku CalorieCount):

• Zikhala: 195; Mafuta a mafuta: 10
• Mafuta Onse: 1.1g, 2% mtengo wa tsiku ndi tsiku; Mafuta otsika: 0g
• Cholesterol: 0mg, 0%
• Sodium: 614mg, 26%
• Mavitamini Onse: 38.0g, 13%
• Matenda a Zakudya: 9.6g, 38%
• Shuga: 9.5g
• Mapuloteni: 11.2g
• Vitamini A: 80%
• Vitamini C: 159%
• Calcium: 5%
• Iron: 32g

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	275
Mafuta Onse	2 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	0 g
Cholesterol	0 mg
Sodium	443 mg
Zakudya	53 g
Matenda a Zakudya	14 g
Mapuloteni	16 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)