Msuzi wa mphodzawu ndi wabwino komanso owala, komabe amakhutira kwambiri. Ndinapanga njira iyi kuti ndiyambe kudya chakudya chimene ndinkakonda kuitanitsa kuchokera ku malo odyera ku Mediterranean pamene ndinali ku Ohio. Nditasunthira, sindinathe kukaona malo odyerawa, komabe ndinali ndikulakalaka kutentha kwa mphodza, mandimu, ndi kale.
Msuziwu ndi wokoma kwambiri komanso wosangalatsa kwambiri, ndiwopatsa chakudya chosavuta. Amakupatsani inu masamba (kale), mapuloteni (mphodza) ndi chakudya (mbatata) mu msuzi umodzi wosavuta! Chinsinsi chimenechi n'chokoma kwambiri kuti ngakhale mwamuna wanga wodana ndi lenti amakonda msuziwu.
Ichi ndi njira yabwino yopitilira nthawi ndi kuzizira mu timagulu ting'onoting'ono kuti tipeze msuzi wa msuzi. Zimapereka mavitamini ambiri, kotero mutha kusangalala ndi theka lachangu nthawi yomweyo ndi kupulumutsa zina zonse. Kutentha pambuyo pozizizira, kutentha kokha pamsinkhu wotsika mpaka msuzi usasunthike ndi kutenthedwa.
Chimene Mufuna
- 2 lbs Yukon Gold mbatata
- 4 cloves wa adyo, wosweka
- 5 masamba atsopano kale
- 1/3 chikho cha mandimu
- 1 thumba la mphodza zouma (makilogalamu 16) kapena makapu awiri
- 3 supuni ya tiyi mchere
- 14 makapu madzi (3.5 makilogalamu)
- Supuni 1 ya mafuta a maolivi
- 1 sing'anga Vidalia anyezi, atayikidwa
- Supuni 1 ya mandimu
- 1/2 chikho chachitsulo chatsopano, chodulidwa
- Masipuniketi atatu a chitowe
- Supuni 1 tiyi turmeric
- 1/2 supuni ya supuni ya coriander
Momwe Mungapangire Izo
- Sungani mbatata mpaka mutenge ndiyeno mudule muzidutswa tating'ono, osaposa masentimita imodzi mu njira iliyonse.
- Sungani mphodza mu colander ndikuwonetseratu bwino zinthu zakunja zomwe zingakhale zikulowetsa mu mphodza.
- Lembetsani kachigawo kakang'ono ka 1/4 masentimita inayi, kuchoka pamayambira ndi kusiya kapena kusungira kuti mugwiritse ntchito, (monga smoothie kapena msuzi). Mukhoza kudula kale kale kuti muzitha kudulidwa pogwiritsa ntchito kudula kwambiri ndi kofiira kwambiri .
- Muzitsulo zazikulu, zindikirani mbatata, kale, madzi a mandimu, mphodza, mchere, adyo ndi makapu 14 madzi ndi kubweretsa kwa chithupsa pamsana.
- Pakalipano, pamene chisakanizo chikufika ku chithupsa, tenthepu chachikulu chachikulu ndikupukuta ndi supuni 1 ya maolivi. Yonjezerani mandimu, anyezi, cilantro, chitowe, turmeric ndi coriander ndipo mupitirize kusungunula mpaka anyezi asungunuke pang'ono.
- Onjezerani anyezi ophika ndi zonunkhira ku mphika waukulu.
- Madzi atabwerera ku chithupsa, pewani kutentha mpaka pansi ndipo simmer mpaka mphotho ziri zachifundo, pafupi mphindi 15 mpaka 20.
- Mchere ndi tsabola kuti mulawe ngati mukufuna. Kutumikira otentha.
- Sungani yosungira mu chidebe chotsitsimutsa pamtunda kwa sabata imodzi. Kutentha katsitsimutsa pamatentha apakati mpaka msuzi utenthedwa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 181 |
| Mafuta Onse | 1 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 483 mg |
| Zakudya | 35 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 10 g |