Kaya mumagwiritsa ntchito mphika kapena microwave, kabichi yowonongeka ndi yosangalatsa kwambiri. Ndiwophweka komanso yosavuta ndipo ndi wabwino kwambiri kwa nyama, nkhumba, nyama, ndi soseji.
Chodabwitsa n'chakuti kabichi ndi chimodzi mwa zinthu zochepa zomwe zimaphika bwino mu microwave. Ngati mulibe stovetop steamer kapena steam basket, gwiritsani ntchito microwave. Palibe microwave kapena steamer? Osati vuto. Zonse zomwe mukufunikira ndi poto lalikulu ndi chivindikiro ndi chitsulo colander.
Kutentha masamba kuli mphepo ngakhale kuti muli ndi zipangizo zotani. Mudzapeza kuti kuyamwa ndi imodzi mwa njira zabwino zopezera veggies zomwe mumakonda. Mumasangalala ndi zakumwa zawo zakuthambo, komabe zimapangidwira ndi njira yophweka yokonzera komanso zokometsera pang'ono.
Kwa kabichi yowonongeka, mungathe kuisunga mosavuta. Njirayi ingagwiritsidwe ntchito ndi microwave kapena stovetop njira ndipo kuphweka kwa mafuta ndi mchere kumalola kukoma kokometsera kukoma kuwala.
Ngati mukufuna, onjezerani katsabola kakang'ono kake ndi 2 supuni ya kirimu wowawasa mmalo mwa batala. Kapena, onjezerani pang'ono za zamasamba zouma zouma ku batala ndi mchere.
Chimene Mufuna
- 1/4 kabichi (kudula mu magawo)
- Supuni 2 zosakaniza batala
- Mchere kuti ulawe
Momwe Mungapangire Izo
Chinsinsichi chimatumikira anthu awiri, koma inu mukhoza kuwonjezera mosavuta ma servings. Yambani ndi kabichi komanso mugwiritsire ntchito supuni 2 yakufa kwa 1/4 iliyonse ya mutu wa kabichi.
Momwe Mungaperekere Kabichi mu Microwave
- Ikani kabichi wodulidwa mu mbale yaying'ono yotetezeka ya microwave.
- Onjezerani madzi okwanira 1/4.
- Phimbani ndi microwave pamwamba kwa mphindi 8. (Ngati microwave yanu ilibe mpweya wotsekemera, tembenuzani mbale 1/4 mutembenuzire mozungulira kupyola.)
- Sungani madzi kuchokera ku mbale ndikuwonjezera batala ndi mchere.
Momwe Mungaperekere Kabichi pa Zojambula
- Lembani poto lalikulu ndi madzi ndikuyika besiti kapena zitsulo pamwamba pa mphika. Madzi omwe ali mumphika ayenera kukhala pansipa basi.
- Bweretsani madzi ku chithupsa, kenaka yikani kabichi wodulidwa mudengu.
- Dulani kabasi ndi chivindikiro ndi nthunzi mpaka kabichi ndi yamfundo komanso yamapiko. Makamaka kabichi amatenga pafupifupi mphindi zisanu ndi zisanu ndi zitatu. Mitundu ina monga Napa, bok choy, ndi kabichi ya savoy ingangotenga mphindi 3-5. (Ngati mukugwiritsa ntchito colander, onetsetsani kuti mumachoka pang'onopang'ono kuti mpweya ungathe kuthawa. Kuphimba chivindikiro kumagwira ntchito bwino.)
- Chotsani kabichi kuchokera mu dengu ndikuwonjezera mafuta ndi mchere.
Langizo: Kodi kalendala yanu ndi yaikulu kwambiri ku mphika wanu? Zonse sizinatayike, mumangoyenera kutseka mpata.
Pewani chidutswa cha zojambulazo zomwe zimadutsa pakati pa mphika, kenako pang'anani pang'onopang'ono kutalika.
Manga izi zidutswa ziwiri zojambula kuzungulira mbali zonse za mphika ndi colander kuti mutseke mkati mwa nthunzi.
Ngati mutayika pamphepete mwa zojambulazo pamwamba pa colander zidzakhalabe m'malo (zojambulazo zimasinthasintha kwambiri, kotero ziwumbeni m'malo mwake).
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 258 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 31 mg |
| Sodium | 263 mg |
| Zakudya | 36 g |
| Matenda a Zakudya | 16 g |
| Mapuloteni | 8 g |