M'Chigiriki: σπανακόριζο kapena σπανακόρυζο, yotchedwa spah-nah-KO-ree-zo
Ichi ndi kusiyana kwa mbale yomwe timatumikira ku Krete ndipo imaphatikizapo phala la tomato ndi katsabola. Izi ziyenera kuperekedwa ndi mphete za mandimu ndi tsabola wothira pansi (ndi zina zambiri zachi Greek ).
Chimene Mufuna
- Mapiritsi 2 a sipinachi yatsopano (kapena mapaipi 4-oz a sipinachi yokhala ndi mazira, osungunuka)
- 1/2 chikho cha maolivi
- 1 anyezi wamkulu (minced)
- 5 timadzi timene timatulutsa timadzi timene timatulutsa timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timadzi timene timatulutsa timadzi timene timatulutsa timadzi timene timayambira
- Supuni 2 ya phwetekere
- 1 chikho cha mpunga wosasinthika
- Makapu 2 1/2 a madzi
- Mchere wa mchere ndi tsabola watsopano pansi
- 1 mandimu (kudula mu wedges)
Momwe Mungapangire Izo
Sakanizani mphika wolemera kwambiri pansi pa kutentha kwakukulu.
Ngati mukugwiritsa ntchito sipinachi yatsopano, yambani bwino, muzule, ndipo muyike pambali kuti muthe. Ngati mukugwiritsa ntchito sipinachi yofiira imene yatha, chotsani phukusi, ndipo pang'onopang'ono muzimitsa madzi ochulukirapo.
Pamene mphika umatenthedwa, onjezerani mafuta a maolivi , kuonjezera kutentha kwa sing'anga, ndi kusungunula anyezi mpaka kutuluka. Onjezerani katsabola (kapena timbewu tonunkhira) ndi sipinachi ndipo tulutsani pafupi mphindi zisanu mpaka mutapukuta. Sakanizani phalaphala m'madzi ndikuwonjezera poto ndi mchere ndi tsabola kuti mulawe.
Kuwonjezera kutentha ndikubweretsa chisakanizo kuti chithupsa, kuwonjezera mpunga, kusonkhezera, ndi kuphimba. Kuchepetsa kutentha ndi kulola kuti simmer kwa mphindi 20 kapena mpaka madzi atengeka. Musasunthire panthawi yopuma.
Kutumikira ndi mandimu wedges.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 493 |
| Mafuta Onse | 28 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 20 g |
| Cholesterol | 0 mg |
| Sodium | 254 mg |
| Zakudya | 54 g |
| Matenda a Zakudya | 8 g |
| Mapuloteni | 11 g |