Zipatso za tirigu zimapangitsa kuti mbewu zonse zikhale ndi thanzi labwino komanso zamasamba. Kodi simukuphika ndi tirigu zipatso kale? Mabulosi obiriwira a zamasamba ndi a tirigu omwe ali ndi zitsamba ndi malo abwino oti ayambe, monga chili ndi chodziwika bwino komanso chophika kuphika.
Nkhumba yamchere yachitsulo chili ndi chithunzi chovomerezeka ndi Bungwe la Chakudya cha Tirigu.
Onaninso: Zophika zobiriwira zamasamba
Chimene Mufuna
- 1 chikho tirigu zipatso
- Makapu 3 madzi
- 1 anyezi wamkulu, odulidwa
- 1/2 wobiriwira belu tsabola, odulidwa
- 1/2 tsabola wonyezimira, wodulidwa
- 4 tsp ufa wa chili, kapena kulawa
- 1/4 Tsp tsabola wophika tsabola
- 1/8 tsp tsabola wakuda
- 1 8-ounce akhoza phwetekere msuzi
- 1 28-ounce akhoza tomato, diced
- 2 makapu masamba msuzi
- 1 15-ounce akhoza nyemba za impso
- 1 15-nyemba akhoza nyemba zoyera
- mchere, kulawa
Momwe Mungapangire Izo
Cook tirigu zipatso mu makapu 3 a madzi kwa 1 ora mpaka wachifundo; onjezerani madzi ena ngati kuli kofunikira, kanizani. Sungani tirigu zipatso ndi madzi ozizira ndi kukhetsa bwinobwino.
Mu microwave pa sing'anga kutentha, kuphika anyezi, tsabola wobiriwira ndi wachikasu kwa mphindi imodzi, kapena mpaka kufunika kwake.
Mu mphika wa 4-quart, kuphatikizapo zotsalira zotsalira ndi masamba oweta. Pa stovetop, bweretsani ku chithupsa ndi kuziwombera osadziwika 1 ora kapena mpaka mutsimikizidwe kuti mukugwirizana, nthawi zina.
Mabulosi awa a mabulosi a tirigu amapanga 8 servings.
Zomwe zimakhudzana ndi thanzi: Utumiki uliwonse umapereka pafupifupi: 220 makilogalamu, 13 g mapuloteni, 45 g Zakudya, 11 g ma fiber, 1 g mafuta (0 g saturated), 0 mg cholesterol, 19 mcg folate, 4 mg chitsulo, 845 mg sodium.
Ndi makilogalamu oposa 200 pokhapokha atumikila, mchere wa tirigu wobiriwira umadya ndi mafuta ochepa, olemera komanso obiriwira.
Onaninso: Maphikidwe abwino kwambiri