Nkhumba Zotchire Zamasamba ndi Chinsinsi cha Piraf Chomera

Kufunafuna malo abwino odyetserako zamasamba kwa Phokoso loyamika la zamasamba kapena tsiku lamanzere? Mlimi wodya mpunga ndi bowa pilaf zimaphatikizapo zowonongeka za kugwa, monga bowa ndi amondi, chifukwa cha zakudya zomwe zimakhala zosavuta komanso zokoma.

Chimene Mufuna

• 1/2 chikho zakutchire mpunga, osaphika
• 2 3/4 makapu
• masamba msuzi
• 3/4 makapu mpunga wofiira, wosaphika
• Anyezi 1, atayikidwa
• 4 cloves adyo, minced
• Supuni 2 za mafuta
• Makapu 3
• bowa , sliced
• 2 mapesi a celery, opukutira
• 1/2 masipuni a supuni
• 1/2 supuni ya supuni marjoram
• Mchere ndi tsabola kuti mulawe
• 1/3 chikho chotsitsidwa ndi parsley
• 1/3 chikho chodulidwa ma amondi

Momwe Mungapangire Izo

1. Bweretsani msuzi wa masamba ku chithupsa mu supu yaikulu ndikuwonjezera mpunga wakutchire. Kuphika kwa mphindi 15 mpaka 20, onjezerani mpunga wofiira. Phimbani ndi kuphika kwa mphindi 45, kapena mpaka mpunga uli bwino.
2. Mu skillet wamkulu, sungani anyezi ndi adyo mpaka anyezi ali ofiira ndi olemekezedwa , pafupi maminiti 8 kapena 10.
3. Onjezerani bowa, udzu winawake, ndi zonunkhira ndikuphika kwa mphindi zisanu, kuonjezeranso mafuta kapena msuzi pang'ono ngati mukufunikira.

1. Onjezerani mpunga wophikidwa, mwatsopano wa parsley, ndi amondi, ndipo musonkhezere bwino kuti mugwirizane. Kuphika wina kwa mphindi ziwiri mpaka mphindi zonse zitangotenthedwa.
   

Mfundo:

• Njirayi imapempha mpunga wofiira, umene umapindula ndi thanzi loyera. Kafukufuku akuwonetsa kuti kudyetsa mpunga woyera kapena zisanu pa sabata kumakhala ndi chiopsezo chowonjezereka chokhala ndi shuga ya mtundu wa 2 pamene kudya zakudya ziwiri kapena zingapo za mpunga wofiira kungakhale ndi chiopsezo chochepa cha matendawa.
• Ngakhale sizingatheke, pali zina zomwe mungachite kuti mupange mpunga wabwino kwambiri. Kuwotcha mpunga pang'ono mu mafuta ena pamapiri otentha usanayambe kuphika mpunga amupatsa zakudya zokometsera pang'ono ndipo amachititsa kuti chinyezi chizikhala pang'onopang'ono, zomwe zimathandiza mpunga kukhala ndi mawonekedwe komanso zisindikizo muzitetezo kuti asayambe mpunga kukhala zovuta. Mwinanso mungafune kuti mpunga ukhale pamtambo wotsekemera wopanda mpata kwa mphindi zisanu mmalo mowombera nthawi yomweyo mutaphika.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	344
Mafuta Onse	14 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	9 g
Cholesterol	0 mg
Sodium	857 mg
Zakudya	46 g
Matenda a Zakudya	7 g
Mapuloteni	12 g

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