Njira iyi ya mphukira ya Russian yochokera ku zamasamba kapena zozizwitsa zimakhala zokoma ndi mkate wakuda wa rye ndi batala pang'ono, ndipo zimakhala zovuta kwambiri. Anthu a ku Russia amakonda masamba awo ofewa kwambiri, choncho muiwale malingaliro anu a alente a dente pa mbale iyi!
Mitengo yodziwika bwino imakhala ndi mbatata, anyezi, adyo, kaloti, ndi beets. Mabala awo osangalatsa-koma okoma, ophatikizapo turnips, rutabagas, parsnips, ndi celeriac (root root).
Chimene Mufuna
- Supuni 1 mpendadzuwa kapena mafuta a masamba
- 1 lalikulu anyezi, finely akanadulidwa
- 4 kaloti, peeled ndi kudula mu 2-inch kutalika
- 2 lalikulu mbatata wofiira, peeled ndi kudula mu zidutswa ziwiri-inchi
- 1 sing'anga rutabaga, peeled ndi kudula mu zidutswa ziwiri-inchi
- 1 mpikisano wotchinga, peeled ndi kudula mu zidutswa ziwiri-inchi
- 1 parsnip, peeled ndi kudula kutalika kwa masentimita awiri
- 1 sing'anga celeriac (udzu wa udzu winawake), peeled ndi kudula mu zidutswa ziwiri-inchi
- 1 chikho masamba katundu
- 1/2 chikho chapamwamba chodulidwa ndi parsley
- Supuni 2 batala
Momwe Mungapangire Izo
- Mu uvuni waukulu wa skillet kapena ku Dutch, sungunulani anyezi mu mafuta pazomwe zimapisa mpaka kutentha, pafupifupi 3 mpaka 5 mphindi.
- Onjetsani kaloti, mbatata, rutabaga, mpiru, parsnip, ndi celeriac, ndipo phokozani, kukopa kawirikawiri, kwa mphindi 10 kapena mpaka masamba akuyamba kugwa. Onjezani katundu, mubweretse ku chithupsa, kuphimba, kuchepetsa kutentha ndi kuyimirira kwa mphindi 20 mpaka masamba ali ofewa koma apitirize mawonekedwe awo.
- Onjezerani parsley ndi batala ndipo musangalatse mpaka mafuta atungunuka. Nyengo kuti mulawe ndi mchere ndi tsabola. Kutumikira ndi mkate wakuda wa rye kapena wowawasa mkate mkate ndi batala.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 238 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 10 mg |
| Sodium | 206 mg |
| Zakudya | 42 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 6 g |