Tsabola zobiriwira zimapangitsa kuti anthu azikhala osasunthika chifukwa chakuti zakudyazo ndi zachilendo ndipo mbale iyi ndi yolimba komanso yokoma. Chilimwe ndi nthawi yabwino yokondwera ndi tsabola wophimba pansalu pamutu wawo watsopano komanso kupezeka kwanuko.
Ng'ombe yamchere, anyezi, tomato , mpunga, tchizi ndi zokometsera zonse zodzaza ndi tsabola watsopano watsopano zimagwiritsira ntchito kwambiri ndalama zowonjezera.
Ngakhale kuti mbale iyi imatenga nthawi yokonzekera, ikhoza kukonzekera tsiku limodzi kapena awiri musanayambe kutumikira. Kapena, ndithudi, mukhoza kufungira tsabola wophika chophika kuti mutsegulireko mutakonzeka.
Chimene Mufuna
- 8 lalikulu wobiriwira belu tsabola
- 2 makapu ophika basmati mpunga
- 1 makilogalamu osachepera akuweta ng'ombe kapena chuck
- Supuni 2 za mafuta
- 1/2 chikho chosekemera tsabola (belongosoledwa)
- 1/2 chikho chinayambitsa zokoma anyezi
- 1/2 chikho chodula udzu winawake
- 1 amatha kuthira tomato (14.5 ounces)
- 1/2 akhoza kudya phwetekere
- 2 cloved cloves watsopano adyo
- Supuni 1 yowuma tsamba oregano
- 1/2 supuni ya supuni yowonjezera masamba
- 2 supuni ya tiyi ya m'nyanja ya mchere, ogawanika (supuni 1 yophika tsabola, supuni 1 yophimba nyama) kapena kulawa
- 1/2 supuni ya supuni pansi tsabola wakuda
- Supuni 2 ya Worcestershire msuzi
- Zakudya zapakati 1 1/2 zimatulutsa tchizi ta Cheddar
Momwe Mungapangire Izo
- Dulani pamwamba pa tsabola ndi nsonga zokha. Khalani pambali. Chotsani mbewu ndi nembanemba kuchokera ku tsabola. Yesani kuti musadye nyama ya tsabola. Izi zidzathandiza kuti madzi asathamangitsidwe pamene akuphika.
- Blanche tsabola. Lembani poto lalikulu theka ndi madzi. Onjezani supuni 1 ya mchere ndikubweretsa ku chithupsa. Onjezerani tsabola, kuchepetsa kutentha, kuphimba, ndi kuimirira kwa mphindi zisanu. Sungani tsabola ndi kuika pambali.
- Sungani kapu imodzi ya mpunga wa basmati malinga ndi mapepala.
- Onjezani mafuta a azitona ku skillet yaikulu. Kutentha mpaka kumapakati apamwamba. Ng'ombe ya njuchi. Onjezerani zamasamba ndi kuphika kusakaniza mpaka masamba ali ofewa koma osaphika. Onjezerani tomato, phwetekere, tomato wosweka, oregano, basil, supuni 1 ya mchere, ndi 1/2 supuni ya supuni ya tsabola. Imani kwa mphindi 10.
- Onjezani mpunga ndi kuphika pansi ng'ombe kusakaniza mu lalikulu mbale. Muziganiza kuti muphatikize. Onjezerani theka la cheddar tchizi. Muziganiza kuti mugwirizane. Zakudya za tsabola ndi nyama zosakaniza ndi malo ophika chakudya chachitatu-quart. Pamwamba pa tsabola ndi otsala.
- Kuphika pa 350 ° kwa mphindi pafupifupi 30 kapena mpaka tchizi zimayamba kungoyamba ndi bulauni.
Kodi ndibwino kudya mpunga? Werengani zambiri...
Chikumbutso: Nthawi zonse onetsetsani kuti ntchito yanu, zipangizo, mapepala, ndi zipangizo zilibe za gluten. Nthawi zonse werengani zolemba zamagetsi. Ojambula angasinthe mankhwala opangidwa popanda mankhwala. Mukakayikira, musagule kapena kugwiritsira ntchito mankhwala musanalankhule ndi wopanga kuti mutsimikizidwe kuti mankhwalawa alibe gluteni.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 431 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 56 mg |
| Sodium | 740 mg |
| Zakudya | 56 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 24 g |