Tsamba lachilendo la Thai Curry ndi masamba oledzera

Ngati mukufuna kufufuza maphikidwe a zakudya a ku Thai omwe akudya masamba ndi zamasamba panyumba, mudzafuna kupereka khungu lophweka la yellow Thai curry. Zimapangidwa ndi mkaka wa kokonati, mbatata, broccoli, ginger watsopano komanso zonunkhira zambiri.

Chomwe chimapangitsa kuti chophimbachi chikhale chosavuta komanso chofulumira kukonzekera ndikuti palibe chifukwa chogwiritsira ntchito malonda ogulitsidwa kapena asanamvekedwe pamtambo wambiri wamtundu wa Thai, monga momwe mcherewu umapangidwira ndi wobiriwira ndi ufa wowonjezera, turmeric ndi chili msuzi. Ngati mwatsopano pakuphika zamasamba kapena kuphika chakudya cha ku Thai, iyi ndi njira yosavuta kuyamba nayo. Zimapangitsanso lingaliro la chakudya chamadzulo chosavuta cha sabata. Lembani izo ndi mpunga woyera kapena quinoa , kapena, zikhale zosavuta kwa inu nokha ndipo mugwiritse ntchito mpunga watsopano ndipo mudya chakudya pangТono chabe.

Ngati mukufuna makonde a masamba a ku Thai, mungayesenso kuyesa mchere wofiira wobiriwira ndi mphukira ya tofu kapena, pano pali zochepa zobiriwira zamasamba kuzungulira kuzungulira dziko lonse lapansi. Sangalalani!

Chimene Mufuna

• 1 chikho
• masamba msuzi
• 1 chikho cha kokonati mkaka
• Mbatata 1, yophika komanso yophika
• 2 kaloti, chisanadze yophika ndi sliced
• 1 chikho broccoli
• 1/2 Kolifulawa, chodulidwa
• 1 tbsp. ginger watsopano, wothira kapena wodulidwa
• 1 tsp. shuga
• 3 cloves adyo, minced
• 1/2 tsp. turmeric
• 2 tsp. ufa wowonjezera
• 3 tbsp. chili cha msuzi
• 1/3 tsp. mchere (gwiritsani ntchito mchere wa mchere kapena mchere wa kosher)

Momwe Mungapangire Izo

1. Choyamba, ikani mkaka wa kokonati ndi msuzi m'phika lalikulu ndikuupereka mofulumira. Bweretsani kusakaniza kuti muzitha kuimitsa.
2. Onjezerani mbatata, kaloti, broccoli, ndi kolifulawa zotsatiridwa zisanayambe kapena zotsalira (kapena chirichonse chomwe mukugwiritsa ntchito) ndi kulola chisakanizocho kuti chiyimire kwa mphindi zingapo, kuyambitsa kamodzi kapena kawiri.
3. Kenaka, onjezerani mu ginger, shuga, adyo, turmeric, curry powder, chili cha msuzi ndi mchere ndikulimbikitseni kuti mugwirizane bwino.

1. Lolani chikasu chanu chachikasu kuti mupitirize kuphika pazomwe zimakhala kutentha kwa mphindi zitatu kapena zisanu, kapena mpaka zamasamba zonse zikhale zabwino.
2. Lawani, ndipo yesani zokolola kuti mulawe. Mungafune kuwonjezera mchere wambiri, kapena kupanikizana kwa madzi a mandimu kapena kutsuka ndi cilantro yatsopano yotumikira.
3. Gwiritsani ntchito mchenga wokonzekera chikasu ngati mukufuna.

Ngati mukufuna kufufuza zakudya zapadziko lonse lapansi, onetsetsani kuti mukuyang'ana izi zophikira zakudya zapadziko lonse .

Onaninso: Maphikidwe abwino a zamasamba

Chidziwitso cha zakudya:
Zikhala: 226; Mafuta Ochokera ku Mafuta: 136
% Phindu la tsiku ndi tsiku:
Mafuta Onse: 15.2g; 23%
Mafuta okhuta: 12.9g; 64%
Mafuta otentha: 0.0g
Cholesterol: 0mg; 0%
Sodium: 721mg; 30%
Zonse Zakudya: 20.8g; 7%
Fiber Fiber: 5.1g; 21%
Mapuloteni: 5.5g
Vitamini A 105%, Vitamini C 93%, Calcium 6%, Iron 14%

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	382
Mafuta Onse	16 g
Mafuta okhuta	13 g
Mafuta Osatchulidwa	1 g
Cholesterol	0 mg
Sodium	645 mg
Zakudya	56 g
Matenda a Zakudya	11 g
Mapuloteni	12 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)