"Menestra de verduras" ndi chakudya chodabwitsa, chodzala ndiwo zamasamba komanso Serrano ham . Chinthu chofunika kwambiri pa mbale iyi ndi chakuti mungagwiritse ntchito masamba aliwonse pa nyengo pa nthawiyo. Kotero, mungafune kuwonjezera kapena kulowetsa sipinachi, swiss chard , katsitsumzukwa, leek kapena nyemba.
Chimene Mufuna
- 1 lb. kaloti
- 1 lb. nyemba zobiriwira
- 1 ikhoza (15 oz.) Mitima ya atitchoku
- 1 amatha (15 oz.) Nandolo
- 2 turnips
- 3 oz. Serrano ham (1 kagawo, 1/8 mainchesi)
- 4 mpaka 6 Tbsp. Spanish mafuta azitona
- 1 Tbsp. ufa
- 1 anyezi anyezi
- Mchere kuti ulawe
Momwe Mungapangire Izo
- Peel ndi kudula kaloti m'magazi ang'onoang'ono. Peel ndi kuwaza anyezi ndi mpiru. Pukutani nyemba zobiriwira ndikuchotsa kumapeto. Dulani nyama ya Serrano mu tiyi tating'ono tating'ono.
- Thirani mafuta a maolivi mu mphika waukulu ndi kutentha pa sing'anga. Mukatentha mokwanira, onjezerani anyezi odulidwawo ndi kuyamwa kwa mphindi zisanu. Onjezani nyama yakudulidwa ku poto ndikuyambitsa. Onjezerani ufa, kuwawaza pamoto. Muziganiza ndi mtengo wa supuni.
- Onjezani akanadulidwa kaloti ndi kusonkhezera. Phizani chisakanizo ndi madzi. Ndipo simmer pang'onopang'ono. Pamene kaloti ndi theka yophika, onjezerani nyemba zobiriwira ndi mpiru . Onetsani mchere kuti mulawe ndi kupitiriza kuimirira mpaka masamba ataphika. Ayenera kukhala ofewa pang'ono, koma osati mushy.
- Pamene masamba atsopano akuphika, kukhetsa atitchoku mitima ndi nandolo, kenaka yikani poto ndi kusonkhezera. Onetsetsani kuti mitima ya atitchoku ndi nandolo zimatenthedwa kwambiri musanayambe kutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 551 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 11 mg |
| Sodium | 693 mg |
| Zakudya | 79 g |
| Matenda a Zakudya | 23 g |
| Mapuloteni | 21 g |