Kutulutsa Chinsinsi cha Beet Greens Recipe

Mitengo ya beet imeneyi imakhala chakudya chokoma. Mukhoza kuwatumikira ndi mpunga kapena polenta zokoma . N'zosadabwitsa kuti beets ndi beet amadyera pamodzi, kotero inu mukhoza kutumikira awa beet masamba ndi beets wokazinga . Ndi njira yabwino kwambiri yogwiritsira ntchito beet yonse.

Chimene Mufuna

• 2 magulu a beet masamba (amadyera kuchokera ku magulu awiri a beets), kuphatikizapo zimayambira, mosambitsidwa kutsukidwa
• 2 kupha nyama ya nyama yankhumba
• ¼ chikho akanadulidwa anyezi
• 2 cloves adyo, peeled ndi minced
• ¼ chikho madzi apulo
• 2 tbsp.
• mafuta a azitona
• 1 tbsp. batala
• Tsitsi la zouma zowonongeka tsabola (zosankha)
• Mchere wamchere kuti ulawe

Momwe Mungapangire Izo

1. Dulani beet masamba ndipo umayambira mu zidutswa-inchi imodzi.
2. Patsamba lalikulu, lolemera kwambiri, lopaka mafuta a azitona pamtunda wambiri, kenaka yikani nyama yankhumba. Kuphika kwa mphindi zingapo, kusonkhezera nthawi zina mpaka mafuta ena a nyama yankhumba amayamba kupereka.
3. Onjezerani anyezi ndikuphika kwa mphindi zingapo, ndikuyambitsa nthawi zambiri, mpaka anyezi asintha.
4. Onjezerani adyo komanso tsabola wofiira wofiira ndi kuphika kwa mphindi imodzi.

1. Tsopano yikani maluwa a beet ndikuyimbira kwa mphindi pafupifupi zisanu kapena mpaka maluwa ali achisoni ndipo aphwanyidwa.
2. Onjezerani madzi apulo ku poto ndikuwombera zitsulo zilizonse zofiira pansi pa poto. Kuphika kwa mphindi ziwiri kapena mpaka madziwo atha kuphika.
3. Onetsetsani mu batala, nyengo kuti mulawe ndi mchere wambiri ndipo mutumikire mwamsanga.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	180
Mafuta Onse	11 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	6 g
Cholesterol	12 mg
Sodium	172 mg
Zakudya	17 g
Matenda a Zakudya	2 g
Mapuloteni	4 g

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