Okra (Abelmoschus esculantus) ndi mmodzi mwa anthu omwe amakonda masamba okha. Zomwe zimatchedwanso gumbo , bamia, quingombo ndi bhindi , masambawa amakhala osokonezeka ngati sakukonzekera bwino.
Okra ndi kukoma komwe kumapezeka ku Turkey, monga kulikonse kulikonse padziko lapansi. Ngati muli wokondeka wa dziko lapansi, kukoma kwake monga momwe ndiliri, mudzakondwera ndi Chinsinsi cha Turkish chotchedwa 'zeytinyağlı bamya' (zay-TEEN'-yah-luh BAHM'-yah), kapena okra ndi mafuta a azitona.
Mofanana ndi zakudya zambiri za Turkey zomwe zophikidwa ndi mafuta , chophimbachi chili ndi zinthu zochepa chabe, zomwe zimapangitsa kuti okra yowona ayambe kuwala.
Ngati mukukonzekera kugwiritsa ntchito okra yatsopano, onetsetsani kuti nyembazo ndizochepa, zazing'ono komanso zosavuta. Okalamba ndi akuluakulu a nyemba zam'mimba, okhwima ndi osowa kwambiri omwe angapeze. Nthaŵi zambiri ndimagwiritsa ntchito okra yachisanu kuti ndisunge nthawi. Malingana ndi chizindikiro, nthawi zambiri zimakhala zochepa kwambiri kuposa zatsopano.
Chimene Mufuna
- 2,5 pounds / 1 kilogalamu yaing'ono, okra watsopano kapena achisa
- Msuzi wa 1/2 mandimu
- 1 anyezi wamkulu, odulidwa mwamphamvu
- Supuni 2 za mafuta
- 1 lalikulu, phwetekere, peeled ndi kudula muzing'onozing'ono
- 3 supuni ya tiyi mchere
- 1/2 supuni ya supuni tsabola wakuda
- Supuni 3 shuga
- 1/3 kapu yowonjezera maolivi mafuta okongoletsa
Momwe Mungapangire Izo
- Ngati mukugwiritsa ntchito okra atsopano, chepetsa mbolayi kuchokera kumapeto a pods ndi kuchotsa membrane yochepa yomwe imaphimba mapeto ake. Awalani mofatsa kuti musawawononge iwo. Pukutsani maulendo angapo pamtunda wa waya pansi pa madzi ozizira ozizira, mutembenuke ndi manja anu.
- Otsanulira ndi kuwalola kuti alowe mu kapu imodzi ya viniga kwa pafupi mphindi 30. Sambitseni kachiwiri kuti achotse viniga wosasa. Bwezerani njira iyi kamodzinso. Pambuyo pa okra yanu imalowa mu viniga ndipo imatsukidwa kachiwiri, ndi yokonzeka kugwiritsa ntchito. Ngati mukugwiritsa ntchito okra yofiira, ndi okonzeka kugwiritsa ntchito mu thumba.
- Peel anyezi ndi coarsely kuwaza izo. Sungunulani supuni ziwiri za mafuta mu sing'onoting'ono cha phukusi komanso mwachangu anyezi mpaka mchenga ndi kuchepa. Onjezerani okra kapena atsanu.
- Sambani ndi peel phwetekere yanu. Ikani izo mu tiyi tating'ono ndi kuwonjezera pa poto. Onjezerani madzi a mandimu, mchere, tsabola ndi shuga ndikusakaniza mosakaniza ndi kapu yaikulu.
- Onjezerani madzi, bweretsani kwa chithupsa, kuchepetsa kutentha mpaka kutsika. Lolani okra kuti imere mofatsa. Choyamba, kuchuluka kwa madzi mu poto kudzawonjezeka pamene ndiwo zamasamba zimamasula madzi ake. Muyenera kuziimiritsa mpaka okra ali okoma kwambiri ndipo madziwo atha. Yesani okra yanu kangapo kuti muphike. Ngati ali okoma koma pakalibe madzi ambiri, chotsani chivindikiro kuti madzi asungunuke mwamsanga.
- Pamene okra ndi yabwino ndipo madzi amatha, titsani kutentha ndi kutulutsa poto kutentha. Tumizani okra ku mbale yanu yotumikira. Lembani chikho cha 1/3 cha maolivi pamwamba pa mbale. Mukhonza kutentha kutentha kwa chipinda cha okra kapena kuphimba ndi kuzizira firiji musanayambe kutumikira. Ndimakonda kukongoletsa mbaleyo ndi chidutswa chochepa cha mandimu.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 180 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 0 mg |
| Sodium | 884 mg |
| Zakudya | 16 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 3 g |