Ndimakonda kupanga bamia, koma nthawi yokonzekera okra yatsopano imakhala yotentha kwambiri. Komanso, sizipezeka mosavuta pamsika. Kugwiritsa ntchito okra yofiira mu bamia kumachepetsa nthawiyo, koma sichisokoneza kukoma kwake.
Chimene Mufuna
- Pakani mphodza imodzi ya ng'ombe, mutenge 1/2 masentimita cubes
- Phukusi lokha la 10 la ora lachisanu (osati mkate)
- 1 15-ounce akhoza kuthwanyika tomato kapena phwetekere msuzi
- 1 anyezi anyezi odulidwa
- 2 supuni ya tiyi ya minced adyo
- Mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
- Ikani malo odyetserako ng'ombe, anyezi, adyo, mchere ndi tsabola mu mphika wa magawo atatu. Onjezerani madzi kuti muphimbe. Bweretsani ku chithupsa, kuchepetsa kutentha kutentha ndikuphimba. Simmer mpaka nyama ili yabwino, pafupifupi 30 minutes.
- Pamene nyama ili yabwino, onjezerani okra. Kamodzi kamene kamayamba kutentha, pafupifupi maminiti 10, yonjezerani 1 yowonjezera phwetekere / phwetekere msuzi ndi kusakaniza bwino. Msuzi amawomba ngati akuphika.
- Pitirizani kuyimitsa pafupi ola limodzi.
- Kutumikira pa mpunga woyera wophikidwa, pamodzi ndi saladi, ndi mkate wa pita.
Amatumikira 4.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 308 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 101 mg |
| Sodium | 164 mg |
| Zakudya | 14 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 36 g |