Izi zowonjezera zokometsera nkhuku ndi farro kuphatikiza zimadzazidwa ndi kukoma, ndipo zimakhala zowala. Nkhono za nkhuku zinkagwiritsidwa ntchito pa mbale yosonyezedwa, koma mawere a nkhuku owonda amatha kugwiritsidwa ntchito. Kusakaniza masamba angapo ndi nkhuku ndi farro kumapangitsa kukhala chakudya chokoma, chokhutiritsa chophika chophika.
Farro ndi malo abwino kwambiri a mpunga mumphika wopepuka chifukwa simukusowa kudandaula za kutembenukira ku bowa. Amakhala ndi maonekedwe abwino, okongola, ndipo amakhala ndi mapuloteni, mapiritsi, ndi magnesium kuposa mpunga wofiira ndi zina zambiri. Ndi mbewu ya ku Italy, ndipo nthawi zambiri imatchedwa tirigu wakale.
Mungathe kupanga izi ndi nkhuku za nkhuku pang'onopang'ono, koma chotsani khungu kuti chikhale chowala.
Chimene Mufuna
- Supuni 1
- mafuta aamuna osakwatiwa
- 4 mpaka 6
- nkhuku za nkhuku (zopanda pake ndi zopanda khungu)
- Dash wa mchere wosakaniza ndi tsabola wakuda watsopano
- 2 makapu nkhuku msuzi (otsika sodium)
- 4 mpaka 6 ounces sliced bowa
- 1 chikho chodulidwa anyezi
- 1 chikho thinly sliced karoti
- 1 chikho chochepa chodulidwa udzu winawake
- 1 chikho chopanda farro
- Supuni 1 ya supuni ya Worcestershire
- 1 supuni ya supuni ya Dijon Mustard
- Supuni 1 yowuma crumbled sage
- 1/2 supuni ya supuni mchere wosakaniza, kapena kulawa
- 1/2 supuni ya supuni tsabola wakuda (mwatsopano)
- Zosankha: mwatsamba wotsekedwa ndi parsley
Momwe Mungapangire Izo
- Thirani mafuta a maolivi mumtambo waukulu, wolemera kwambiri pamsana-kutentha kwambiri. Onjezerani ntchafu za nkhuku ndikuziwaza mophweka ndi mchere komanso tsabola watsopano wakuda. Kuphika kwa mphindi 6 mpaka 8, kutembenukira kumbali zonse ziwiri.
- Muzitsulo za ophika pang'onopang'ono, yikani msuzi, bowa, anyezi, karoti, udzu winawake, farro, msuzi wa Worcestershire, mpiru wa Dijon, msuzi, mchere wosakaniza, ndi tsabola watsopano wakuda. Muziganiza kuti mugwirizane.
- Pewani zikhomo za nkhuku mpaka ku farro ndi masamba osakaniza.
- Phimbani ndi kuphika PAMODZI kwa maola pafupifupi 6, kapena mpaka nkhuku ili yabwino. Mtengo wotetezeka wa nkhuku ndi 160 F (71 C).
- Onani Tchati Chakudya Chakudya ndi Malangizo Ophika Ophika
- Lawani ndikusintha zochitika, monga pakufunikira.
- Fukudza ndi watsopano akanadulidwa parsley musanatumikire.
Kutumikira
Malangizo ndi Kusiyanasiyana
- Payenera kukhala ndi chinyezi chokwanira mu wophika pang'onopang'ono, koma onetsetsani maola angapo musanachite kuti mutsimikizire. Onjezerani msuzi kapena madzi pang'ono, ngati kuli kofunikira.
- Ngati mugwiritsa ntchito mawere a nkhuku opanda pake , muwawonetsetse kuti mukuperekera pang'ono, pafupi maola asanu. Mawere a nkhuku akhoza kukhala owuma ngati ataphika kwambiri.
- Ngati mukufuna, onjezerani 1 clove wa adyo, minced, kapena pafupifupi 1/2 supuni ya supuni ya ufa wa adyo.
- Diced rutabaga idzakhala yabwino kuwonjezera pa mbale.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1276 |
| Mafuta Onse | 74 g |
| Mafuta okhuta | 20 g |
| Mafuta Osatchulidwa | 30 g |
| Cholesterol | 418 mg |
| Sodium | 1,235 mg |
| Zakudya | 10 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 135 g |