Okra Ndi Msuzi Wamchere

Gwiritsani ntchito mazira okwana kapena atsanunthu muzakudyazi kapena mugwiritsire ntchito kagawo kakang'ono kakola. Okra ndi tomato ndizophatikiza zosakaniza. Chakudya chophwekachi chingathe kutumikiridwa ngati mbale. Kapena mupange mbale yaikulu pa mpunga ndi tchizi kapena puloteni yowonjezera. Yonjezerani nyemba, nkhuku yophikidwa, nyama yophika , zophika , kapena nyama yankhumba yopangira nyama .

Madzi a mandimu, ena anyezi akanadulidwa, ndi adyo, ndizo zowonjezera zokwanira zokwanira zomwe mukufunikira kuti muzidya chakudya chokoma.

Zokhudzana
Okra wokazinga ndi tomato

Chimene Mufuna

• 1 makilogalamu atsopano a okra, otsukidwa, zouma, mapesi amatha kukonzedwa pafupi kwambiri, kapena amagwiritsa ntchito mazira a thawed onse okra
• Supuni 2 za mafuta
• 1/4 chikho chapamwamba chodulidwa anyezi
• 1 clove adyo, finely minced
• 2 tomato wonyezimira, wothira, wothira, kapena 1 amatha tomato
• Supuni imodzi ya mandimu
• dash mchere ndi tsabola

Momwe Mungapangire Izo

1. Sungunulani supuni imodzi ya maolivi mafuta mu kapu pamwamba pa sing'anga-kutentha kwambiri. Sakanizani okra kwa mphindi 3 mpaka 5, kenako chotsani ndi supuni yowonongeka ku mapepala a pamapepala. Khalani pambali.
2. Sungunulani supuni yotsalayo ya maolivi mu phula. Onjezani anyezi odulidwa; sintha kwa mphindi ziwiri kapena zitatu. Yikani adyo ndikupatsanso maminiti awiri. Onjezerani tomato wotsekemera ndikuphika, oyambitsa, mpaka chisakanizo chifike ku chithupsa.
3. Tembenuzani kutentha mpaka pansi; onjezerani madzi a mandimu, mchere, ndi tsabola. Imani kwa mphindi 30 motalika.

1. Kutumikira, supuni pazipuniketi zingapo za msuzi mu mbale yotumikira. Pamwamba ndi okra ndikuphimba ndi msuzi wotsalira.

Kutumikira 4 mpaka 6.

Kusiyana

Onjezani 1/4 chikho cha udzu winawake wodulidwa pamodzi ndi anyezi odulidwa; onjezerani supuni yowonjezera ya mafuta a maolivi aziyimbira ndi anyezi kwa mphindi 4 kapena zisanu. Yikani adyo ndikupitiriza ndi chophimba.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	103
Mafuta Onse	5 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	3 g
Cholesterol	0 mg
Sodium	37 mg
Zakudya	14 g
Matenda a Zakudya	3 g
Mapuloteni	3 g

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