Chophika chophika ndi nyama yochepa yomwe imagulitsidwa mu chuck kapena kuzungulira. Kawirikawiri ndi yotchipa komanso yopindula chifukwa cha nthawi yokaphika, yokhala ndi nthawi yophika nyama. Kuphika poto wophika pang'onopang'ono wophika ndibwino kwa chifukwa chomwechi.
Ng'ombe sizimadziwika ngati nyama yowonda. Chikhalidwe chabwino cha thumb pamene mukufunafuna nyama yowonongeka ndikuonetsetsa kuti ili ndi magalamu asanu a mafuta ocheperapo pa 3 koloko iliyonse. Idyani moyenera, nyama yodyetsa ikhoza kukhala gawo la zakudya zochepa kwambiri. Nkhani yodziwika kwambiri ndi kudulidwa kolemera kwambiri kwa ng'ombe ndi kuti nthawi zambiri amakhala ovuta komanso osowa. Pogwiritsa ntchito wophika pang'onopang'ono kukonzekera chophika poto, mudzalandira mapuloteni, mavitamini, ndi mchere zomwe nkhumba ziyenera kupereka pamene mukusangalala ndi nyama yamtunduwu mwa njira yosavuta komanso yophika.
Chakudya chokoma mtima chotenthachi chimaphatikizapo kaloti, bowa, tsabola wobiriwira, ndi tomato wokolezedwa ndi moto, zomwe zimachititsa kuti azikhala chakudya chamtendere komanso kuti azizizira usiku. Ngati mukudyetsa gulu kapena mukufuna kuthandizira, mphika wotsekemera ukhoza kutumikiridwa ndi mbatata yophika kapena yosamba kapena mazira a dzira.
Chimene Mufuna
- Osaphika ndodo
- 1 sing'anga
- anyezi okoma , odulidwa
- 3/4 mapulogalamu a mapaundi, atsekedwa ndi kudula muzinthu zakuda
- 8 ma ounces amachepetsedwa ndi crimini bowa
- 1 tsabola wobiriwira wobiriwira, wothira ndi kudula
- Mphindi 2 osapanda kanthu kumalo osambira, okonzedwa ndi mafuta akunja
- 1 14.5 -madzi amodzi omwe amatha kusweka ndi tomato wophika moto (Muir Glen brand amapanga izi)
- Masipuniketi awiri
- Msuzi wa Worcestershire
Momwe Mungapangire Izo
- Dulani mkati mwa wophika pang'onopang'ono 4 peresenti yokhala ndi chophika chosaphika. Malo anyezi odulidwa, kaloti, bowa ndi tsabola wobiriwira mwa wophika pang'onopang'ono.
- Kutentha poto lalikulu losaphika lophimbidwa ndi kuphika kutsitsi pa shuga. Brown nyama, kwa pafupi maminiti atatu mbali iliyonse. Chotsani mwatcheru nyama kuchokera ku poto ndikuyikeni mopepuka wophika pamwamba pa masamba.
- Thirani tomato zamchere pamwamba pa nyama ndikuwombera msuzi wa Worcestershire pamwamba pa zonse. Phimbani ndi kuphika pansi maola 7-9.
Kugwiritsa ntchito: Ma calories: 265, Ma calories ochokera mafuta: 47, Mafuta Onse: 5.3g, (Mafuta Okhutira: 1.6g), Cholesterol: 91mg, Sodium: 305mg, Zakudya Zamadzimadzi: 19.2g, Fiber: 4.8g, Mapuloteni: 35.3g
Ngati muli ndi makina ochepa ophika ophika, mukhoza kudula nyamayo mwachindunji mumagetsi yoyamba. Kenaka chotsani nyama yosungunuka, sungani masamba, kenaka yikani nyamayo mmbuyo ndizitsalira zotsalira.
Mphika wotsekemera uwu ukhoza kusungidwa mu firiji mu chidebe chosindikizidwa kwa masiku angapo mutaphika. Kuwonjezera apo, mphika wophika umatentha kwambiri. Konzekerani mwachidule molingana ndi chophimbacho ndiyeno kulola mphikawo kuti uzizizira bwino. Ikani izo mu chidebe chosindikizidwa, chiyikeni icho, ndipo chiyikeni mufiriji. Pofuna kubwezeretsanso, tangotsinthani pa tepi yapamwamba ndikuwotha moto mu uvuni wa Dutch kapena mphika wina waukulu pa stovetop.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 334 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 115 mg |
| Sodium | 144 mg |
| Zakudya | 16 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 44 g |