Kolifulawa ndi Msuzi Wamasamba

Chomera ichi cha kolifulawa ndi msuzi wa ndiwo zamasamba ndi zowonjezera zakudya zowonjezera mapapu ndipo ndizofunikira kwambiri kukhazikitsa dongosolo la mitsempha. Sakanizani zitsamba mogwirizana ndi zomwe mumakonda. Zimatenga pafupifupi 30 mphindi kuti mupange ndipo zimadyetsa kwambiri.

Chimene Mufuna

• 1 kolifulawa wamkulu
• Supuni 2 za mafuta
• 1 sing'anga yokoma anyezi (odulidwa)
• 1 leek (choyera ndi chobiriwira chobiriwira mbali yokha, chodulidwa)
• 2 kaloti (odulidwa)
• Yamkati yamkono woyera wa Japan (kapena mbatata yaikulu ya Yukon ya golide, yophimbidwa ndi yodulidwa)
• 1 phesi udzu winawake (wodulidwa)
• 6 makapu madzi (kapena katundu wa veggie kapena chikho cha nkhuku)
• 1 bay tsamba
• 1 tsamba la thyme
• 2 pinches madzi amchere
• 1/4 chikho cilantro (kapena katsabola kapena basil, mwatsopano ndi odulidwa)
• tsabola wakuda kuti ayambe kulawa (mwachangu pa macrobiotic okhwima)

Momwe Mungapangire Izo

1. Dulani makapu 4 ang'onoang'ono (1 inchi) miyala kuchokera ku mutu wa kolifulawa ndi kuika pambali.
2. Chotsani kolifulawa otsala mu 1 inch chunks.
3. Kutentha mafuta a maolivi mu mphika wa supu pamwamba paziwisi.
4. Yonjezerani anyezi, maekisi, kaloti, yam, udzu winawake wa udzu winawake, ndi zovuta za mtundu wa kolifulawa.
5. Kuphika mphindi zisanu ndi zisanu ndi ziwiri, mpaka anyezi asintha.
6. Onjezerani madzi, tsamba la bay, thyme, ndi mchere.
7. Bweretsani supu kwa chithupsa, kuphimba, kuchepetsa kuimirira ndi kuphika mphindi 20, kapena mpaka masamba ali ofewa.

1. Chotsani kutentha.
2. Chotsani ndi kutaya tsamba la bay ndi nthambi ya thyme.
3. Msuzi wosakaniza ndi ozungulira blender (kapena m'magulu ang'onoang'ono nthawi zonse blender).
4. Sinthani zokonzekera ngati mukufunikira. Bwererani ku firiji yamkati, onjezerani mphete ya kolifulawa, ndi kuphika maminiti khumi.
5. Onjezerani cilantro, masamba pang'ono a tsabola ndipo mutumikire mwamsanga.
6. Zindikirani: Ngati simukudya msuzi pomwepo, onjezani cilantro pamene akutumizidwa.

Kutumikira 4-6

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	209
Mafuta Onse	9 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	5 g
Cholesterol	151 mg
Sodium	676 mg
Zakudya	21 g
Matenda a Zakudya	5 g
Mapuloteni	14 g

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