Msuzi Wophika Pepper

Tsabola wofiira ndi imodzi mwa zakudya zomwe Amitundu amakonda zokondweretsa, ndipo pali mitundu yonse yothetsera mbale. M'malo mowaza mabokosi ndi kuphika, bwanji osapaka supu ndi zosakaniza? Msuzi amatenga maminiti pang'ono kuti akonzekere, ndipo mumapeza kukoma konseko ndi zosokoneza. Ngati banja lanu limakonda kwambiri tsabola , iwo adzakonda msuziwu.

Msuzi umenewu watenga nthawi yokwanira 45 mphindi yokwanira komanso nthawi yosakaniza. Lumikizani ndi chimanga chophika kumene, mipukuta yambiri kapena yophika. Kuwonjezera saladi wokhotakhota kungapange chakudya chabwino, chamadzulo chamadzulo kapena kuchigwiritsira ntchito monga supu ya masikati ndi sangweji ya hafu.

Ndizowonjezereka kwambiri. Pofuna kuwonjezera zowonjezeramo zamasamba kwa ana, onjezerani kaloti ndi udzu winawake ku supu. Kapena mupange ndi chimanga. Kwa zakudya za Paleo, mpunga ukhoza kutayika; onjezerani ng'ombe ndi tsabola kapena kuwonjezera masamba ena. Nyemba zikhoza kukhala zowonjezera bwino. Khalani omasuka kugwiritsa ntchito tsabola wobiriwira wonyezimira mu supu kapena mugwiritsire ntchito tsabola wosiyanasiyana kuti mugwiritse msuzi wambiri.

Chophimbacho chimapanga pafupifupi magawo awiri a supu ndipo imakhala kawiri kawiri kwa banja lalikulu kapena gulu.

Chimene Mufuna

• Zakudya 1 1/2 zapadule zowonjezera maolivi
• 1 makilogalamu osachepera akuweta ng'ombe
• 1 yaying'ono yachikasu anyezi
• 2 mpaka 3 belu tsabola, zobiriwira kapena zobiriwira, zofiira ndi zachikasu
• 1 ikhoza (14.5 ounces) tomato wosakaniza, ndi madzi
• 1 lalikulu akhoza tomato msuzi (kapena zitini ziwiri)
• 2 makapu unsalted kapena otsika sodium nyama yosungirako
• Supuni 1 kapena 2 supuni ya shuga, kapena kulawa
• 1/2 supuni ya supuni mchere wosakaniza, kapena kulawa
• 1/4 supuni ya supuni ya tsabola watsopano wakuda
• 1 chikho chophika nthawi yayitali yoyera kapena bulauni mpunga

Momwe Mungapangire Izo

1. Thirani mafuta a maolivi mu uvuni wa Dutch kapena malo otentha pamtunda. Onjezerani ng'ombe yamphongo ndikuphika mpaka musakhalenso pinki, kuswa ndi kusuntha kawirikawiri.
2. Pakali pano, sungani anyezi ndikuchotsa tsinde ndi nyemba za tsabola. Dulani masamba ndikuika pambali.
3. Sakanizani bwino ng'ombe ndikubwezeretseni ku mphika. Onjezerani anyezi odulidwa ndi tsabola pansi pa ng'ombe ndipo pitirizani kuphika pachithunzi chakuda kwa mphindi zisanu.

1. Onjezerani tomato, tomato msuzi ndi nyama zamphongo. Lawani ndi kuwonjezera shuga ndi mchere wosakaniza, monga momwe mukufunira. Onjezerani tsabola wakuda wakuda.
2. Bweretsani msuzi kuti awone. Pewani kutentha mpaka kutsika, kuphimba mphika, ndi kuimirira kwa mphindi pafupifupi 25, kapena mpaka ndiwo zamasamba.
3. Onjezerani mpunga wophikidwa ku supu kapena kudulira mpunga mu mbale ndikudya msuzi kuzungulira.

Kusiyana

• Onjezerani 1/2 mpaka 1 chikho cha nyemba zakuda, zakuda nyemba kapena nyemba za pinto ku supu.
• Onjezerani 1/2 kwa 1 chikho cha chimanga ku supu.
• Lembani nthiti ya udzu winawake wodula udzu komanso karoti (peeled) ndi kuwonjezera pa supu pamodzi ndi tsabola.
• Tumizani mpunga ndikuwonjezera ng'ombe zina zamphongo ndi tsabola, kapena mugwiritsire ntchito buleji , quinoa , kapena mbewu ina.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	347
Mafuta Onse	14 g
Mafuta okhuta	4 g
Mafuta Osatchulidwa	7 g
Cholesterol	72 mg
Sodium	278 mg
Zakudya	30 g
Matenda a Zakudya	4 g
Mapuloteni	27 g

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