Mphuno Ndizakumwa Zabwino ndi Kale

Zakudya zokoma, zopatsa thanzi ndi mbatata zimakhala zosavuta kukonzekera ndikupanga chakudya chokhutiritsa nyama. Chakudya chojambulidwacho chili ndi mphodza zofiira, koma omasuka kugwiritsa ntchito zomwe uli nazo. Nthawi zophika zimakhala zosiyana malinga ndi zosiyana siyana, choncho onani chitsogozo cha nthawi pansi pa recipe ngati mugwiritsa ntchito mtundu wina.

Kwa mbale yachitsulo yopanda masamba, onjezerani nyama yophika potsuko ndi anyezi kapena kukongoletsa mbale yophirizidwa ndi nyama yankhumba yophika. Kapena onjezerani msuzi wosuta, monga soseji zokometsera ndiouki kapena kielbasa. Kaloti kapena dothi losambira limatha kuwonjezeka m'malo mwa mbatata.

Chophimbacho chimafuna kuti mazira asakanizidwa, koma sipinachi, Swiss chard , kapena masamba osakanikirana amatha kuwombola. Ngati mutasankha kugwiritsa ntchito masamba atsopano, onetsetsani kuti muchotse chomera chilichonse chotsanikira musanachotse masamba. Onjezerani masamba odulidwa ku skillet ndi anyezi, ochepa panthawi, kuonjezeranso ngati masamba amafuna.

Chimene Mufuna

• 1 osakaniza anyezi
• 1 apakati mbatata
• 2 cloves adyo, minced
• 10 mpaka 12 ounces akadulidwa kale
• Supuni 1
• mafuta owonjezera a maolivi
• 1 chikho chofiira mphodza
• 1 lalikulu bay leaf
• 1/2 supuni ya tiyi ya masamba ya thyme
• 1/2 supuni ya supuni pansi tsabola ya cayenne
• Makapu 4
• masamba msuzi (kapena
• nkhuku msuzi )
• Mchere, kuti ulawe

Momwe Mungapangire Izo

1. Sakanizani anyezi ndi kuwawaza mosakaniza.
2. Peel mbatata ndi kudula 1/4 mpaka 1/2-inch mace. Muyenera kukhala ndi makapu 1 1/2.
3. Mince adyo.
4. Ikani mazira omwe ali mu colander ndi kutsuka pansi pa madzi otentha ozizira; fanizani chinyezi chambiri momwe mungathere.
5. Thirani mafuta a maolivi mu supu yaikulu kapena uvuni wa Dutch pamutu wapakati.
6. Onjezerani anyezi odulidwa ndi kuthira mbatata ku poto ndikuphika mpaka anyezi asinthasintha ndipo akuwoneka otuluka, kapena pafupi mphindi zisanu.

1. Onjezerani adyo yamchere ndikuphika kwa mphindi imodzi kapena ziwiri motalika.
2. Gwiritsani ntchito thawed ndi zofinyidwa kale, mphodza, tsamba la bay, thyme, tsabola ya cayenne, ndi msuzi wa masamba kapena nkhuku. Bweretsani ku chithupsa. Pezani kutentha mpaka kutsika, kuphimba poto, ndi kuimitsa mphotho kwa mphindi pafupifupi 20 mpaka 25. Onani pambuyo pa mphindi 20. Nkhumba ziyenera kukhala zachifundo koma osati mushy.
3. Lawani ndi kuwonjezera mchere, ngati mukufunikira.

Malingaliro Othandizira

• Tumikani ndi saladi yosungunuka kapena tomato watsopano tomato ndi nkhaka kuti mutenge chakudya chamadzulo chamadzulo kapena chamadzulo.

Kuphika Nthawi ya Lenti

Mosiyana ndi nyemba zouma zambiri ndi nandolo, palibe chosowa chokhala ndi lentil. Komabe, mitundu yosiyanasiyana ya mphodza imafuna nthawi zosiyanasiyana zophika. Pano pali kope lophika lophika:

• Mphuno ya Brown: Mphindi 30 mpaka 40
• French Green Lentils (Puy): Mphindi 30 mpaka 40
• Lenti Loyera: Mphindi 15 mpaka 25
• Black Beluga Lentils: Mphindi 20 mpaka 25
• Lenti Loyera: Mphindi 15 mpaka 20

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	362
Mafuta Onse	5 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	3 g
Cholesterol	0 mg
Sodium	846 mg
Zakudya	63 g
Matenda a Zakudya	11 g
Mapuloteni	20 g

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