Msuzi Wophika Msule Ndi Lenti

Msuzi wa balere wamasamba a zamasamba akuphatikiza mbewu zonse, mapuloteni apamwamba kwambiri ndi zowononga kwambiri ndi masamba apamwamba, kotero izo sizikanakhoza kukhala zabwino kwa inu. Msuzi wa balere wothira ndiwo zamasamba kwambiri, chifukwa sagwiritsira ntchito mafuta, batala kapena margarine, ndipo, monga chophimba chophimba, ndiwopanda cholesterol.

Chinsinsichi chimangotenga ola limodzi kuti liphike kamodzi mutadula ndi kusunga masamba. Mukhoza kukonzekera chakudya chamasana kapena kuyika chakudya cha chakudya chamadzulo.

Ichi ndi supu yomwe imatulutsa bwino kwambiri, ndipo mukhoza kuyimiranso mu microwave kapena mopepuka mu chokopa cha stovetop. Refrigerate zotsala kuti zisangalale kupitirira masiku angapo, kapena, kuzizira magawo omwe angapite kuntchito kapena kusukulu kukatentha kwa tsiku la masana.

Monga kupanga maswiti a veggie wathanzi? Onetsetsani kuti maphikidwe a msuzi amawavuta kwambiri .

Njira iyi ndiyolondola ndi National Barley Foods Council. Monga kuphika ndi balere? Nawa maphikidwe abwino a barele kuti ayese.

Chimene Mufuna

• 2-3 cloves adyo, finely akanadulidwa
• 1 chikho chodulidwa anyezi
• 2 kaloti wonyezimira, wothira ndi odulidwa
• 1 phesi udzu winawake wodulidwa
• 7 makapu masamba msuzi, anagawa
• Zakapu 1 1/2 mwatsopano bowa, sliced
• 1 chikho cha mphindi, zotsukidwa
• 1/2 chikho balere balere
• 1 tbsp. phwetekere
• 1 1/2 tsp. thyme wouma
• 1 tsp. ufa wowonjezera
• 1 bay tsamba
• 1 tbsp. finely akanadulidwa Italy parsley
• 2 tbsp. madzi atsopano a mandimu
• 1 tbsp. msuzi wa Worcestershire wothirira masamba (werengani chizindikiro - osati mankhwala onse ndiwo zamasamba!)
• 1 tsp. mchere
• 1/2 tsp. tsabola wakuda

Momwe Mungapangire Izo

1. Phulani chipupe chapakati cha 4-quart ndi osaphika ndodo.
2. Onjezerani anyezi ndi adyo ndikuyimbira kwa mphindi 4, ndikuyambitsa nthawi zina.
3. Onjetsani kaloti ndi udzu winawake; Sungani kwa mphindi zitatu yaitali, oyambitsa nthawi zina.
4. Sakanizani makapu 6 a masamba msuzi, komanso bowa, mphodza, barele , phwetekere ya tomato, thyme, ufa wa curry ndi tsamba la bay.
5. Bweretsani ku chithupsa. Kuchepetsa kutentha ndi kutentha maminiti 60 mpaka 70 kapena mpaka mphotho ndi balere ziri zachifundo, koma osati mushy.

1. Sakanizani msuzi otsala, madzi a mandimu, msuzi wa Worcestershire, mchere ndi tsabola.
2. Chotsani tsamba la Bay ndikutumikira.

Malangizo Okhudzana Ndi Kutumikira

186 makilogalamu
10g mapuloteni
31g Zakudya zamadzimadzi
10g zitsulo
4g mafuta
1092 mg sodium

Monga kuphika ndi mphodza? Inde, mukhoza kuzigwiritsa ntchito mu supu, koma sizomwezo. Pano pali maphikidwe a zowonjezera zamasamba kuti ayese:

• Chinsinsi chofiira cha lentil chojambulira cha Indian
• Saladi yosavuta ya vegan saladi
• Mchele wophika ndi mphodza

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	184
Mafuta Onse	1 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	0 g
Cholesterol	0 mg
Sodium	1,032 mg
Zakudya	34 g
Matenda a Zakudya	6 g
Mapuloteni	11 g

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