Zakudya zosavuta izi zimalira " zamoyo!" Ndi mafuta okoma, tomato wokoma, ndi zitsamba zatsopano. Njira yophika madzi yomwe imaphika nkhumba imapitirizabe kumbali yowonjezera, ndikupanga mbale yabwino kuti ibweretse nyengo yotentha. Khalani womasuka kusakaniza pansi pa pilaf iyi kuti muikonde; msuzi wa bulauni, mapira, mpunga wamtchire, kapena mbewu ina iliyonse imapatsa malo abwino kwambiri a quinoa.
Zowonjezeredwa Zosakaniza:
- Fufuzani zobiriwira, zobiriwira, zobiriwira za okra kuti zikhale zabwino komanso zokometsera.
- Ngati mupanga pang'ono kudya kuti mupite limodzi, mbale iyi imasewera bwino kwambiri. Ingoyenda pamwamba pa kutentha kwakukulu pa stovetop, kuwonjezera kukhudza masamba a msuzi kuti asungunuke.
- Ngati simuli wotentha kwambiri, koma kukoma kwa chikondi, asiye tsabola ya cayenne ndikudula tsabola wakuda ndi theka.
- Ngati mulibe chophika choyambirira (ndimakonda kupanga chotsitsa chachikulu ndikumawonjezera nthawi yambiri ngati izi), kenaka konzekerani quinoa musanayambe kudya. Kuphika makapu 3 quinoa, ingobweretsani 1 chikho quinoa ndi 2 makapu madzi kuti wiritsani mu supu ya 1 1/2 kotupa. Mukathira madzi, sungani mwapang'onopang'ono ndikuphimba, kuchepetsa kutentha nthawi yomweyo ndikuphika kwa mphindi pafupifupi 15 mpaka 20, kapena mpaka mphukira ndi madzi onse atengeke.
Chimene Mufuna
- Makapu 3 yophika quinoa, mchere mopepuka
- 1 sing'anga anyezi, atayikidwa
- 3 cloves adyo, minced
- 2 mapesi a udzu winawake wonyezimira, wotsekedwa
- Supuni 1 ya madzi mchere
- 1/4 chikho cha madzi
- 15 zochepa
- okra pods, sliced mu mphete
- Supuni 1 yatsopano oregano, minced
- Supuni ya 1 yatsopano yomangira, minced
- Supuni 1 yatsani masamba a thyme
- Supuni 1 supuni yakuda
- 1/2 supuni ya supuni tsabola woyera
- Supuni 1 ya paprika
- Supuni ya supuni 1 ya tsabola ya cayenne, kapena kulawa (kuchotsa pilaf yofatsa)
- 1/2 chikho china madzi
- Supuni 1 yowonjezera nyanja yamchere
- 12 (pafupifupi 2 makapu) tomato yamatcheri
Momwe Mungapangire Izo
- Mu poto lalikulu wowonjezerako-kutentha kwakukulu, phatikiza anyezi, adyo, udzu winawake, mchere, ndi 1/4 chikho madzi ndi kusungunuka mpaka kutuluka ndi zonunkhira, kuyambitsa nthawi zambiri kuti asatenthedwe masamba.
- Ikani mu okra, oregano, basil, thyme, tsabola wakuda, tsabola woyera, paprika, tsabola wa cayenne, 1/2 chikho madzi ndi supuni 1 ya madzi mchere.
- Pezani kutentha kwakukulu mpaka kutentha kwapakati ndi kulola kusakaniza kuphika, kuphimbidwa, mpaka okra ndi yofewa ndipo madzi atengeka, pafupi ndi mphindi zisanu kapena zisanu ndi zisanu ndi ziwiri.
- Tsegulani ndi kuwonjezera mu tomato wa chitumbuwa ndikuphika mpaka zikopa zawo zisawonekere, koma zisati zanyamulidwa, pafupi maminiti awiri.
- Ponyani pang'onopang'ono ndi quinoa yophika ndikutentha. Chinsinsichi chimakhala bwino m'mbiya yosakanikirana mpaka masiku asanu.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 196 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 421 mg |
| Zakudya | 37 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 7 g |