Zakudya za mu-mbale zimakhala zabwino kwa maphwando ochepa - alendo akhoza kupanga makina awo a tomatillo ndi nkhuku pozole monga momwe amachitira. Chinsinsi cha zosangalatsa ndi kupereka zokongoletsera zambiri zomwe mungasankhe.
Dziwani kuti ngati simungathe kupeza tomatillos yatsopano, zamzitini zimangokhala ngati dandy pano.
Chimene Mufuna
- 2 pounds nkhuku (fupa-mkati, kapena makapu 4 zophika nkhuku yophika)
- 1/2 chikho pepitas (chophimba, mbewu yobiriwira)
- Anyezi 1
- Supuni 2 za masamba
- 1/2 supuni ya supuni mchere (nyanja yabwino)
- 2 jalapenos
- 4 cloves adyo
- Mapaundi 1/2
- tomatillos
- 4 makapu msuzi (
- nkhuku )
- 1 gulu cilantro
- Zosankha: 1/2 kapena supuni 1 supuni ya epazote kapena Mexican oregano
- 2 zitini zokhala ndi mavitamini (pafupifupi 15 ozuni iliyonse, kutsukidwa ndi kutsanulidwa, kapena pafupifupi makapu 4 ophika pakhomo)
- Kukongoletsa: sliced kapena akanadulidwa radishes, laimu wedges, crumbled queso fresco, shredded
- chobiriwira kabichi , cubed kapena sliced
- peyala , nyemba zowonongeka, nyemba zachitowe, nyemba zosungunuka
Momwe Mungapangire Izo
- Ngati mugwiritsa ntchito nkhuku yaiwisi, ikani mu mphika ndi makapu awiri a madzi. Bweretsani kuimira, kuphimba, ndi kuphika mpaka nkhuku yophika, mphindi 15 mpaka 20.
- Pamene nkhuku yophika, pang "ono yaing'ono yowonjezera pa sing'anga-kutentha kwakukulu, kutsuka pepitas: kuphika, kuyambitsa, mpaka ayambe kufiira ndi" pop "pamene akuphika, pafupifupi maminiti atatu. Tumizani mapepala otsekemera kwa matope kapena sing'anga. Ikani pambali kuti muzizizira.
- Tumizani nkhuku ku mbale kuti muzizizira ndi kuphika madzi ku mbale. Nkhuku ikangokhala yozizira, ing'ang'anireni kuti ikhale yodetsedwa m'mapfupa.
- Pamene nkhuku imakhazikika, peel ndi kudula anyezi. Bweretsani mphika ku chitofu ndikuwotchere pamoto wandiweyani. Onjezerani mafuta, anyezi, ndi mchere. Cook, oyambitsa nthawi zina, mpaka anyeziwo ndi ofewa, 3 mpaka 5 mphindi.
- Pamene anyezi akuphika, chotsani tsinde (mungathe kuchotsanso mbewu zawo, ngati mukufuna kuchepetsa kutentha kwawo) ndi kuwaza. Peel ndi kuwaza adyo. Yikani adyo ndi chiles kwa anyezi.
- Peel ndi kutsuka tomatillos. Akanizeni ndi kuwawonjezera pamphika. Cook, oyambitsa nthawi zambiri, mpaka atachepetse pang'ono, pafupi maminiti atatu.
- Onjezerani msuzi wa nkhuku ndi yosungirako nkhuku zophika (kapena, ngati mukugwiritsa ntchito nkhuku zophikidwa kale, mugwiritsireni ntchito makapu 2 a madzi). Bweretsani ku chithupsa.
- Pamene msuzi umatha, yang'anani kilantro. Onjezerani zambiri ku mphika (sungani pang'ono kuti mukongoletse).
- Tenga mphika kunja kutentha. Onjezani epazote kapena oregano, ngati mukugwiritsa ntchito. Gwiritsani ntchito kumiza ndi manja pamtunda kuti musakanike. kapena, kugwiritsira ntchito magulu, kutsanulira chisakanizo mu blender mpaka phokoso, ndikubwezeretsanso mphika.
- Onjezani nkhuku ndi zokometsetsa ndikubweretsa chisakanizo kuti chimveke.
- Gwiritsani pepitas utakhazikika mu matope ndi pestle, kapena kuwapaka mu zonunkhira zonunkhira, chopukusira khofi, kapena pulogalamu ya chakudya mpaka pansi bwino. Awalangizeni ku pozole.
Tumikirani pozole yotentha, ndi zokometsera zilizonse zomwe zikukupemphani. Lolani aliyense awonjezere zokongoletsa zawo.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 478 |
| Mafuta Onse | 23 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 95 mg |
| Sodium | 967 mg |
| Zakudya | 31 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 37 g |