Zakudya za nyama zamtundu wa Swedish zimapangidwa ndi msuzi wobiriwira wokonzedwa ndi kirimu, kirimu wowawasa, ndi batala. Ngakhale msuziwu umakhala wathanzi komanso wotsika kwambiri m'mafuta onse ndi mafuta a kolesterol, ndizosavuta kuti azikhala ndi zokoma komanso zooneka bwino. Nyama za nyama zimatha kukonzekera tsiku limodzi pasanakhale kapena kuzizira kwa mwezi umodzi, koma msuzi amawoneka bwino atangopangidwa.
Chimene Mufuna
- 1/4 kapu anyezi (
- finely akanadulidwa )
- 3 tbsp. mafuta a azitona (ogawanika)
- 1/4 chikho cha yogay yogurt (ogawanika)
- 3/4 chikho cha mkate
- 2 lbs. Nyama yang'ombe yogaya
- Mazira 2 (osamenyedwa)
- 2 tbsp. ndi 1 tsp. mchere (wagawanika)
- 1/4 tsp. tsabola
- 1/4 kapu ufa
- 1 chikho
- soymilk
- Kukongoletsa:
- parsley
Momwe Mungapangire Izo
- Pangani nyama za nyama. Mu mbale yosanganikirana, yikani anyezi, mafuta a supuni 1, ¾ chikho cha yogayiti ya soya, zinyenyeswazi za mkate ndi nyama ya ng'ombe mpaka mutanganidwa kwambiri. Onjezerani mazira, mchere (supuni 2), ndi tsabola, oyambitsa mpaka kusakaniza kumangokhala pamodzi. Gwiritsani ntchito manja anu, pangani chisakanizo cha nyama mu mipira 1 mpaka 2.
- Sungani mafuta odzola awiri otsalawa pansi pazitsulo zolemera kwambiri. Ikani nyemba za nyama, ndikuzisinthasintha mphindi iliyonse kapena zina mpaka zitayika ndi kuziphika. Ikani nyama za nyama pa mbale ndikuphimba ndi zojambulazo pokonzekera msuzi.
- Pangani msuzi. Mu tchire tochepa pa kutentha kwakukulu, kuphatikiza ufa, otsala ½ chikho soy yogurt, soymilk ndi otsala supuni 1 mchere. Kutentha kufunika kutentha ndi kusagwirizana. Idyani msuzi pa nyama za nyama, zokongoletsa ndi parsley ndikuzitentha.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 896 |
| Mafuta Onse | 46 g |
| Mafuta okhuta | 15 g |
| Mafuta Osatchulidwa | 22 g |
| Cholesterol | 316 mg |
| Sodium | 4,284 mg |
| Zakudya | 39 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 77 g |