Mu mbale iyi, biringanya imagawidwa mu ufa ndi bulauni asanayambe kuwonjezera mphika, kupereka mbale kukhala kusakaniza kokongola kwa maonekedwe ndi zokonda. Izi ndi zokonda zachi Greek : biringanya, mbatata, tomato, anyezi, zitsamba, ndi mafuta.
Chimene Mufuna
- 1 pounds
- biringanya , kudula mu dzira-kakulidwe khunks (khungu pa)
- 2 mapaundi a mbatata, peeled, kudula mu chunks
- 3 anyezi apakati, odulidwa
- Gulu la atsopano
- parsley , odulidwa
- Mapaundi 1/2 a
- tomato watsopano , pulped (kapena 2 3/4 makapu a tomato otentha)
- 1/2 chikho cha maolivi
- 1 1/4 makapu a madzi + 1/4 chikho cha madzi
- 1/2 supuni ya supuni ya mchere (kwa msuzi)
- 1/2 supuni ya supuni ya mchere (masamba)
- Supuni 4 za mafuta
- Supuni 4 za ufa
Momwe Mungapangire Izo
- Lembani zidutswa za biringanya m'madzi kwa mphindi 30.
- Kuti mupange msuzi, mu mphika wothira, phatikiza tomato, parsley, anyezi, 1/2 chikho cha maolivi, makapu 1/4 a madzi, ndi 1/2 supuni ya supuni ya mchere. Bweretsani ku chithupsa, kuphimba, ndi kuphika pa sing'anga-kutentha kwa mphindi 15. Gwiritsani ntchito mbatata ndi 1/4 chikho cha madzi, kuphimba, ndi kuphika mpaka mbatata yachitidwa pafupifupi mphindi 20.
- Pamene msuzi akuphika, yanizani biringanya ndi nyengo ndi 1/2 supuni ya supuni ya mchere. Sungunulani supuni 4 za maolivi mu poto yowonongeka pamwamba pa kutentha kwakukulu. Chotsani biringanya mu ufa ndi mwachangu mpaka bulauni agolide kumbali zonse. Kumanga zidutswa zowonongeka mu mafuta osakaniza kwambiri.
- Yikani biringanya kwa mbatata ndi msuzi, kuphimba ndi kupitiriza kuphika kwa mphindi khumi. Chotsani kutentha ndi kusiya mphika pa chitofu mpaka mutakonzeka kutumikira kapena kusunga.
- Kutumikira otentha, ofunda, kapena kutentha.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 706 |
| Mafuta Onse | 45 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 31 g |
| Cholesterol | 0 mg |
| Sodium | 974 mg |
| Zakudya | 72 g |
| Matenda a Zakudya | 13 g |
| Mapuloteni | 10 g |