Veracruz ndi imodzi mwa malo oyamba a ku Spain omwe amakhala ku Mexico ndipo izi zikuwoneka muchithunzi chokoma cha Mediterranean mu zakudya zamwambo. Veracruz ali ndi gombe lalitali ndipo nsomba zimakonda kwambiri.
Chimene Mufuna
- Supuni 2 ya mafuta, ogawanika
- theka la anyezi umodzi, wothira ndi wodulidwa
- 2 cloves wa adyo, peeled ndi akanadulidwa
- 4 tomato yaikulu, opundulidwa
- 2
- zitsamba zobiriwira , zokazinga ndi zophika
- Supuni 1 ya mchere
- 1 bay tsamba
- Supuni 1 yowuma oregano
- 12 zazikulu
- maolivi wobiriwira , kudula pakati
- Supuni 2 zowonjezera zobiriwira
- 4 zidutswa zatsopano,
- nsomba zoyera
Momwe Mungapangire Izo
- Thirani supuni imodzi ya maolivi mu supu yaikulu ya poto.
- Kutenthetsani pa sing'anga-kutentha kwakukulu ndikuwonjezera anyezi.
- Sungunulani anyezi mpaka atakhala ochepa, pafupifupi 2 minutes.
- Kutsika kutentha kwa sing'anga ndikuwonjezera adyo.
- Onjezerani tomato ndi zobiriwira zamtchire ndipo pitirizani kuyambitsa ndi kuphika.
- Kuchepetsa kutentha kachiwiri mpaka kwapakati-pansi ndikuwonjezera zotsalira zotsalira, kupatula nsomba. Sakani msuzi kwa mphindi 10-15.
- Pamene msuzi akuwomba, tenthetsani nyemba pamoto wandiweyani ndikugwedeza pansi ndi supuni imodzi yokha ya mafuta .
- Ikani nsomba mu poto ndi nyengo yochepa pang'onopang'ono ndi chitsulo cha mchere ndi tsabola. Kuphika kwa mphindi 3-6 mbali iliyonse, kapena mpaka yophika.
- Nthawi yophika idzakhala yosiyana malinga ndi momwe wandiweyani nsomba zilili. Nsomba ndi msuzi zikakonzeka, ikani chidutswa cha nsomba pa mbale ndi pamwamba ndi 1/4 mwa msuzi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 174 |
| Mafuta Onse | 8 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 0 mg |
| Sodium | 241 mg |
| Zakudya | 26 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 4 g |