Ngati mukuganiza kuti simukukonda kudya ndiwo zamasamba, mungasinthe malingaliro anu mukamapeza masamba ophweka ndi abwino omwe amamveka mumkaka wosavuta wa kokonati wouziridwa ndi Indian curries ndi Thai, koma ndi kuphatikiza kosakaniza osati mwambo ku kaya chakudya. Pafupifupi zithupi zonse zidzachita mu njirayi kuti mutenge kulenga! Yesani kuwonjezera sipinachi kuti mutenge masamba anu, kapena chimanga chaching'ono kuti musinthe zosangalatsa.
Mbewu imeneyi, masamba a zamasamba ndi a gluteni, osakaniza ndiwo zamasamba, kuphatikizapo kolifulawa, nyemba zobiriwira, kaloti ndi zukini zimasungidwa mu mkaka wa kokonati curry msuzi wopangidwa ndi anyezi, adyo, ginger watsopano, masamba obiriwira ndi zonunkhira zambiri zamwenye, kuphatikizapo turmeric, coriander ndi curry. Zindikirani kuti ndi zokoma zonse zokoma, chophimbacho chimangotanthauza mchere wambiri koma, ngati mumakonda kwambiri kudya zakudya zanu, mungafune kuwonjezera pang'ono pa mbale yomaliza.
Nkhumbazi zimakhala ndi msuzi wambiri, kotero mutha kuzigwiritsa ntchito pa mpunga, Zakudyazi (kapena mpunga zamasamba, ngakhale!), Kapena kuyesa ndi tirigu wonse monga mapira kapena quinoa kuti adye chakudya chamadzulo .
Zakudya zosakaniza zokhudzana ndi kokonatiyi ndi zamasamba, zamasamba, ndi za gluten. Mofanana ndi kupanga zokolola zam'madzi? Nazi zowonjezera zowonjezera zamasamba kuchokera kuzungulira dziko lonse lapansi .
Chimene Mufuna
- Anyezi 1, odulidwa
- 3 cloves adyo
- 1 tbsp. ginger watsopano, minced
- 1 yaying'ono yam'chili wobiriwira, imera
- 1 tbsp. masamba mafuta
- 1/2 tsp. turmeric ufa
- 1/2 tsp. nthaka coriander
- 1 tsp. chitowe
- 1 tsp. ufa wowonjezera
- Cholifulawa2, chodulidwa
- 1 chikho nyemba zobiriwira
- 1 karoti, sliced
- 1 chikasu kapena wobiriwira zukini, sliced
- 1 chikho cha kokonati mkaka
- 1/2 tsp. mchere, kapena kulawa
Momwe Mungapangire Izo
- Choyamba, yikani anyezi, adyo, ginger ndi chikasu chobiriwira mu pulogalamu ya chakudya ndikukonzekera mpaka nthawi yosalala.
- Tumizani osakaniza osakaniza odzola ku skillet wamkulu, pamodzi ndi mafuta a masamba. Sungani mafuta ndi anyezi osakaniza pakati pa kutentha kwapakati ndi kulola kuphika kwa mphindi imodzi kapena ziwiri, kusonkhezera kawirikawiri, kenaka muwonjezerekanso mchere, coriander, chitowe ndi ufa wowonjezera ndi kutentha kwa mphindi imodzi yokha.
- Kenako, onjezerani kolifulawa, akanabzala nyemba, karoti, zukini ndi kokonati mkaka ndi kusonkhezera bwino kuphatikiza. Nyengo yowonjezera ndi 1/2 supuni ya supuni mchere, kapena kulawa.
- Phimbani ndi kulola zamasamba kuti aziphika kutentha kwapakati kwa mphindi makumi awiri, kapena mpaka mbuzi zonse zisonyezero. Madzi ena amatha kusuntha monga kusakaniza kwa masamba, kotero usadandaule ngati zikuwoneka kuti uli ndi madzi pang'ono poyamba.
Gwiritsani ntchito masamba a kokonati ophika pa mchere wonyezimira kapena wofiira kapena, yesani mbewu ina yathanzi yokwanira chakudya chamadzulo ndi chodyera .
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 288 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 11 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 333 mg |
| Zakudya | 34 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 9 g |