Zosakaniza zochepa (chabwino, kuchuluka kwa zonunkhira!) Ndipo shuga pang'ono imatulutsa mutu wa kolifulawa kuti ikhale yamtengo wapatali. Tumikirani izi ngati mbali yamphongo kapena ngati chozizwitsa chodabwitsa-zonunkhira ndi zokongola pamodzi ndi zakumwa. Ndikowonjezeranso kukondweretsa zakudya zosakaniza monga gawo la phwando lalikulu, buffet, kapena nsembe yopsereza.
Chifukwa chiyani zonunkhira zambiri? Paprika yowotcha imapanga kutentha (mwachiwonekere), komanso kutentha kwakukulu. Mitengo yokoma ya paprika pamtunda umenewo popanda kutentha kwambiri. Cayenne akuwonjezera kutentha kwakukulu kwa iwo omwe amawakonda, turmeric imabweretsa mtundu wake wa golide wochuluka ndi kukoma kokoma, ndipo sinamoni imaphatikizapo kukhudza kutentha kokoma. Ngati muli ndi paprika yokoma kapena yowonongeka, mungagwiritse ntchito m'malo mwa paprika yowopsya, kenaka yonjezerani kukhudza kwambiri, ngati mukufuna zinthu zokometsera.
Chimene Mufuna
- Mutu 1
- kolifulawa
- Supuni 3 batala
- Supuni 1 shuga
- 1/2 supuni ya supuni ya mchere wabwino
- 1/2 supuni ya supuni ya tsabola watsopano wakuda
- 1/2 supuni ya tiyi ya paprika yotentha
- 1/2 supuni ya supuni paprika wokoma
- 1/4 supuni ya tiyi ya cayenne (mwakufuna)
- 1/4 supuni ya tiyi ya turmeric *
- 1/8 supuni ya supuni pansi sinamoni
Momwe Mungapangire Izo
- Sakanizani uvuni ku 450F. Pamene ng'anjo ikuwotcha, dulani mutu wa kolifulawa. Dulani maluwa a kolifulawa mu zidutswa za kukula. Zakale zimakhala kuti mwadula mitengo yowonjezera kuti mukhale ndi miyala yaing'ono, koma kudula ndi tsinde kuti mugawire florets muzitali, zowoneka bwino kwambiri ndi njira yosavuta, komanso yopanda phindu. Mukhoza kutaya pachimake, kapena kudula mu timitengo kapena timabotolo ting'onoting'ono tating'ono ndikuphika ndi florets.
- Mu mphika wapakati pa shuga lakutentha, sungunulani mafuta. Chotsani kutentha ndikusakanikirana ndi shuga, mchere, tsabola, paprika yotentha, papepala yamchere, cayenne (ngati mukugwiritsa ntchito), turmeric, ndi sinamoni. Muziganiza mpaka shuga ikasungunuka kwathunthu. Onjezerani onse odulidwa-kolifulawa ndi kuponyera kuvala kolifulawa ngati wogawanika ngati n'zotheka ndi zokometsera batala. Achenjezedwe: Izi zidzatengera kuchuluka kwa kuwomba.
- Ikani zidutswa za kolifulawa mumodzi wosanjikiza mu poto yokazinga kapena pa pepala lophika. Pang'ono pomwe iwo amakhudza, ndibwino, koma simukusowa kukangana nawo. Kuphika mu uvuni mpaka utoto wonyezimira, wokometsera, ndi wachifundo ndi timabowo tomwe timapanga m'mphepete mwa mine tinatenga pafupifupi mphindi 25, koma mavuni onse ndi poto ndi osiyana. Kolifulawa amafunika kwambiri kuposa ola.
Kutumikira kolifulawa wokazinga kapena kutentha. Kolifulawa ndi zokoma zokha zokha, koma ngati mukufuna kuwonjezera chinthu china, yogurt yosalala imapanga zokometsera zokoma kapena chinthu chokoma pa izi. Jazz imatuluka mwa kusakaniza adyo ya mince ndi minzu yachitsulo kapena masamba ena amchere amchere mu yogiti kuti apange msuzi wambiri.
* Mtengowu umagwiritsiridwa ntchito makamaka kuti uwonjezere kuwala kokongola kwa golidi, koma uli ndi lokoma la earthy kukoma, nayenso. Ngati simukukhala nawo, dzanja lanu lidakali lokoma kwambiri, ngati kukhudza kochepa kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 91 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 15 mg |
| Sodium | 237 mg |
| Zakudya | 8 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 3 g |