Pa chikhumbo chophatikizapo mbeu zambiri mu kuphika kwanu? Inenso. Panthaŵiyi, ndinali kuyesa mapira, tirigu wakale wa gluten wopanda chakudya ku Far East. Mkaka uli ndi kukoma pang'ono ndipo umaphika mofulumira, ukuupanga kukhala chokoma, chosavuta, njere yonse kuganizira za chakudya tsiku lonse.
Mofanana ndi mbewu zonse, musanaphike mapira musamatsuke bwinobwino pansi pa madzi ndikuchotsa dothi kapena zotsalira zilizonse zomwe mungapeze. Chitsogozo chachikulu chophika izi ndi kuwonjezera gawo limodzi la mapira ku magawo awiri, madzi kapena msuzi kapena madzi. Bweretsani mapira ndi madzi kuwira mu mphika, kuchepetsa kutentha, kuphimba ndi kuimirira kwa mphindi pafupifupi 25 kuti mutenge mpunga wabwino ngati mapuloteni. Pofuna kupereka chakudya chamtundu ku njere, ikani nyemba pamtunda wouma pamtunda wambiri musanaziphatikize ndi madzi ndikuwatsitsimutsa kawirikawiri kuti muwapirire. Akasintha golide, patatha pafupifupi mphindi ziwiri, onjezerani ku madzi otentha.
Kapena, zingatheke m'malo mwa mpunga kapena balere mu supu ndi mphodza, monga tizilombo ta Turkey, Broccoli Rabe ndi Millet Soup. Zosakaniza mu soseji zimapereka kukoma kwa msuzi wonse, kotero zimabweretsa pamodzi mosavuta. Mukhoza kuwonjezera zowonjezera kapena zowonjezera ziwiri za tsabola wofiira. Ndipo omasuka kuyesa mbewu zina mmalo mwa mapira; ingosintha nthawi zophika molingana ndi mapepala.
Chimene Mufuna
- ½ makilogalamu osakanikidwa Turkey, sosa kapena zokometsera
- Supuni 2 za mafuta, ogawanika
- 1½ makapu anyezi
- Gulu lalikulu 1 la broccoli lopwetekedwa, lopukutidwa
- 8 makapu pang'ono-sodium nkhuku msuzi
- Mchere wamchere ndi tsabola watsopano watsopano
- ½ chikho cha mapira
Momwe Mungapangire Izo
Mu ng'anjo yaikulu kapena ku Dutch, perekani supuni imodzi ya mafuta a maolivi pa kutentha kwapakati. Onjezerani soseji ndikudumphira kwa mphindi zisanu ndi ziwiri mpaka 8, phulani ndi spatula muzing'ono zazing'ono, mpaka zitayaka, kenaka muzitsanulira mu colander ndi kuika pambali.
M'phimba lalikulu lomwelo kapena ku Dutch, tenthe supuni yotsala ya maolivi pamwamba pa kutentha kwapakati. Yonjezerani anyezi ndi kuyamwa kwa mphindi 4 mpaka golidi. Onjezerani broccoli kupweteka ndikuphika, nthawi zina, kwa mphindi zisanu mpaka brokoli isakanike pang'ono ndikuyamba kukhala wachifundo. Yonjezerani msuzi, mchere ndi tsabola, kutentha kutentha ndi kubweretsa mchere. Onjezerani mapirawo ndikusakaniza kusakaniza, kuphika msuzi wosawonekera kwa mphindi pafupifupi 20 mpaka 25 mpaka mbewuzo zikhale zabwino. Onjezerani soseji wophika, ndipo onjezerani kapu imodzi kapena madzi ena kapena msuzi wowonjezera, ngati mukufunikira, ngati msuzi uli wandiweyani. Sakanizani maminiti 10 kuti muwasakaniza ndi kuyamwa ndikusintha kuchuluka kwa mchere ndi tsabola pakufunika.
Kutumikira otentha.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 292 |
| Mafuta Onse | 14 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 50 mg |
| Sodium | 1,602 mg |
| Zakudya | 17 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 26 g |