Mbalame ya Tamale Pamwamba Pamwamba Pamwamba

Mbalameyi yamatsamba yowonongeka ndi yodziwika bwino ya njuchi, tomato ndi chimanga zomwe zimakhala ndi njuchi. Casserole imapangidwa ndi anyezi, belu tsabola, adyo, ufa wophika ndi maolivi opsa.

Sikuti izi ndi zosavuta kukonzekera, ndizovuta kwambiri pa bajeti.

Casserole ndi yaikulu mokwanira kwa mavitamini asanu ndi limodzi. Onjezerani saladi yam'mbali, nyemba nyemba kapena nyemba kuti mukhale ndi chakudya chamadzulo kapena muzidya ndi mpunga wa Mexico .

Chimene Mufuna

• Zakundi 1 1/2 mapaundi oweta ng'ombe
• Supuni 3 mafuta a maolivi
• 1 anyezi wamkulu, odulidwa
• 1 mpaka 2 cloves adyo, minced
• 1/2 chikho chodulidwa wobiriwira belu tsabola
• Zitini ziwiri (14.5 ozuni iliyonse) zinayika tomato
• 1 ikhoza (11 mpaka 15 ounces) yonse ya kernel chimanga, yotsekedwa
• 2 1/2 supuni ya tiyi mchere
• 1 1/2 supuni ya tiyi ya ufa
• 1/4 supuni ya supuni
• 1/2 chikho chikasu chimanga
• 1 chikho madzi
• 1/2 chikho chodulidwa azitona zabwino
• Kumwamba:
• 1 1/2 makapu mkaka
• Supuni 1 ya mchere
• Supuni 2 batala
• 1/2 chikho chikasu chimanga
• 1 chikho chadothika Cheddar tchizi
• Mazira 2, amamenyedwa mopepuka

Momwe Mungapangire Izo

1. Yambani uvuni ku 375 F.
2. Dulani 2 1/2-quart kapena mbale 9-by-13-by-2-inch baking mbale.
3. Kutenthetsa mafuta a maolivi mu skillet yaikulu pamsana. Onjezerani ng'ombe yamphongo ndikuphika, kuyambitsa, mpaka ng'ombe isakhale pinki.
4. Onjezani anyezi wodulidwa, adyo ndi belu tsabola; kuphika kwa mphindi ziwiri, kapena mpaka mphindi yokha.
5. Thirani mafuta owonjezera.
6. Onetsetsani tomato, chimanga ndi zokolola mumtambo wothira nyama ndi kuimiritsa kwa mphindi zisanu.

1. Sakanizani 1/2 chikho chimanga ndi 1 chikho madzi. Muziganiza mu nthaka ng'ombe kusakaniza skillet. Phimbani ndi kuphika kutentha kwa mphindi 10.
2. Onjezerani maolivi osungunulidwa ku nyama yosakaniza ndi kusonkhezera kuti mugwirizanitse bwino.
3. Thirani ng'ombe kusakaniza mu okonzeka kuphika mbale. Ikani pambali pamene mukupanga chovalacho.
4. Mu sing'anga phukusi, kutentha 1 1/2 makapu mkaka ndi supuni 1 mchere ndi batala. Mkaka ukatentha, koma osaphika, pang'onopang'ono muthamangitse mu 1/2 chikho cha chimanga cham'mawa. Pitirizani kuphika mpaka wokhuthala, oyambitsa nthawi zonse.
5. Chotsani kutentha ndi kusonkhezera, kenaka yikani tchizi ndi kumenyedwa mazira. Muziganiza kuti mugwirizane.
6. Thirani zojambula pamphepete mwa casserole.
7. Kuphika mu uvuni wokonzedweratu kwa mphindi 20 mpaka 25.

Malangizo Othandiza

• Gwiritsani ntchito chimanga cha ku Mexican kapena fiesta ndi tsabola mmalo mwa chimanga chonse.
• M'malo mwa tomato wosakanizidwa, gwiritsani ntchito zest, ma tomato kapena moto wophika.
• Pangani zokhala zanu zokometsera za ufa. Sakanizani supuni imodzi iliyonse ya ufa wa adyo ndi chitowe cha pansi ndi 1/2 supuni ya supuni ya tsabola iliyonse kapena tsabola ya cayenne, masamba ouma oregano ndi paprika.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	541
Mafuta Onse	32 g
Mafuta okhuta	13 g
Mafuta Osatchulidwa	13 g
Cholesterol	171 mg
Sodium	1,501 mg
Zakudya	26 g
Matenda a Zakudya	4 g
Mapuloteni	38 g

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