Tsabola wa belu wopangidwa ndi zokongoletsera zimapatsa chakudya chokoma tsiku ndi tsiku ndi saladi yosokedwa ndi mbatata yosakanizika kapena yophika. Kukwaniritsa bukuli kumaphatikizapo njuchi ndi mpunga. Chifukwa chakuti ng'ombe yopanda njuchi siidadetsedwa musanawonjezere tsabola, iyenera kukhala yowonda (85/15 mpaka 90/10). Bwezerani nkhumba pansi ndi ntchafu zamatchi kuti mukhale wopepuka.
Chinsinsi choyesera-ndi-chowonadi ndizokonda banja, ndipo anthu ambiri amaona kuti mbale ndi chakudya cholimbikitsa. Pangani tsabola zophwekazi ndikupeza chifukwa chake mbaleyo ikudziwika kwambiri!
Chimene Mufuna
- 6 tsabola wobiriwira (lalikulu, kapena kusankha mitundu yosiyanasiyana)
- Supuni 1 batala
- Supuni imodzi yosapitirira mafuta a azitona
- 1/2 chikho chodulidwa anyezi
- 1/2 chikho chodulidwa chodyera
- 1 (14.5-ounce) akhoza kudula tomato
- 1 (8-ounce) akhoza phwetekere msuzi
- 1 clove adyo (wosweka ndi minced)
- Supuni 1 yowuma oregano
- 1/2 supuni ya supuni ya basil
- 2 supuni ya tiyi mchere (
- agawikana )
- 1/2 supuni ya supuni pansi tsabola wakuda (ogawanika)
- 1
- dzira (losamenyedwa )
- 1 1/2 supuni ya supuni ya mchere wa Worcestershire
- Zakundi 1 1/2 mapaundi oweta ng'ombe
- 1 1/2 makapu mpunga wambiri (yophika)
- Zosankha: Zowonjezera cheddar cheese (pafupifupi 1/2 mpaka 3/4 chikho)
Momwe Mungapangire Izo
- Dulani nsonga za tsabola ndi kutsuka m'madzi ozizira; Chotsani nyemba ndikudula nthiti zoyera, zomwe zingakhale zowawa. Dulani zidutswa zamtundu ndikudya pambali. Ikani tsabola mu mphika waukulu ndikuphimba ndi madzi amchere . Bweretsani ku chithupsa; kuchepetsa kutentha, kuphimba, ndi kuimirira kwa mphindi zisanu. Sungani ndi kuika pambali.
- Thirani mafuta a maolivi ndi batala mu skillet yaikulu pamsana wofiira mpaka mafuta atenthe ndipo batala ndi foamy. Sungani tsabola wochepetsedwa (kuchokera pamwamba), anyezi odulidwa, ndi udzu wodulidwa kwa mphindi zisanu, kapena mpaka masamba ali ofewa. Onjezerani tomato, tomato msuzi, adyo wosweka, oregano, basil, supuni 1 ya mchere, ndi 1/4 supuni ya supuni ya tsabola. Bweretsani kuimira ndi kuphika kwa mphindi khumi.
- Pakani lalikulu yosakaniza, phatikiza dzira ndi supuni 1 ya supuni ya mchere, 1/4 supuni ya supuni ya tsabola, ndi msuzi wa Worcestershire. Pezani mwachifundo kuti muphatikize; onjezerani njuchi, mpunga wophikidwa, ndi 1 chikho cha phwetekere msuzi osakaniza. Sakanizani bwino.
- Kutentha uvuni ku 350 F.
- Sakani tsabola mosasunthika ndi nthaka yazing'ono yosakaniza ndikuyikeni pamapiko okwana 13-in-2-inch. Thirani tomato otsala pa tsabola.
- Bani tsabola kwa mphindi 45, kapena mpaka nyama yosakaniza yophikidwa bwino. Nyama iyenera kuphikidwa mu nthawiyi, koma ngati mukufuna kutsimikiza, yang'anani kutentha kwa mkati ndi pulogalamu yowonjezera. Kutentha kosachepera ndi 160 F ya ng'ombe, nkhumba kapena mwanawankhosa, kapena 165 F pamtunda nkhuku kapena nkhuku.
Malangizo ndi Kusiyanasiyana
- Tsabola topamwamba kwambiri ndi tchizi tating'onoting'ono tambiri tisanayambe ndiyeno tibweretseni ku uvuni ndikuphika mpaka tchizi zitasungunuka.
- Gwiritsani tsabola wobiriwira kapena tsabola wofiira, kapena mitundu yonse ya mitundu.
- Ground nkhuku kapena nkhuku ya pansi ingagwiritsidwe ntchito m'malo mwa zonse kapena gawo la njuchi pansi. Kapena onjezerani nkhumba yowonjezera pansi.
- Tsabola angakhalenso ndi mphindi zocheperapo kuti mukhale ndi halves awiri kuti mudzaze. Simudzakhala ndi tsabola yowonjezera pamwamba, koma mukhoza kudula tsabola wowonjezera.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 525 |
| Mafuta Onse | 20 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 141 mg |
| Sodium | 927 mg |
| Zakudya | 47 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 40 g |