Kwa anthu omwe amakulira nawo, palibe chomwe chimanena kuti chilimwe ngati chidebe cha zida zowonongeka. Komabe, ndikuganiza kuti zida zowonjezerekazi ndizochiritsidwa. Vinyo woyera, supuni kapena ziwiri za phalapakati, adyo, ndi tsabola wofiira amatha kusintha zida zosavuta kukhala chakudya chodabwitsa.
Matimati wa tomato ndi wodabwitsa kwambiri ku mbale iyi, koma nthawi zonse phwetekere phala amagwira ntchito basi.
Chimene Mufuna
- Mapaundi atatu
- ziphuphu zatsopano
- 3 Zakudya zam'madzi zowonjezera maolivi
- 4 cloves adyo, peeled ndi minced
- 1/4 mpaka 1/2 supuni ya supuni ya tsabola wofiira
- 1 mpaka 2 Supuni ya supuni ya tomato (Zosankha: m'malo mwa phwetekere conserva)
- 1 chikho chouma
- vinyo woyera kapena madzi a clam
- 1/2 chikho chokongoletsedwa-tsamba parsley
Momwe Mungapangire Izo
- Sankhani ziphuphuzo ndi kuziyeretsa.
- Mu mphika waukulu, kutentha mafuta a azitona pa sing'anga-kutentha kwambiri. Onjezerani adyo ndikuphika, kuyambitsa, mpaka mutangotembenuka pang'ono. Onjezerani tsabola wa tsabola, ndikulimbikitsani kuti muphatikize ndi adyo, kenaka yikani phwetekere. Cook, oyambitsa ntchito ya phwetekere mu mafuta, kwa mphindi imodzi kapena ziwiri.
- Onjezerani vinyo ndikubweretsa ku chithupsa. Kuphika pa simmer mpaka vinyo amachepetsedwa ndi gawo lachitatu ndikusiya kununkhiza kwambiri. Izi zitenga pafupifupi mphindi 10. Ichi ndi sitepe yofunikira chifukwa pamene mukufuna acidity ndi kukoma kuchokera vinyo, simukufuna kuti mowa kapena mowa amve kukoma. Kuphika vinyo ndi kuchepetsa izo musanawonjezere zifuwa zimatsimikizira kuti kuyang'ana kumakhala ndi zokometsera zokoma, osati kutentha kozizira kwambiri.
- Onjezerani zifuwa, kuphimba, ndi kuphika mpaka mvula itseguka ndipo yophikidwa kupyolera maminiti 3 mpaka 5.
- Onjezerani parsley ndi kusonkhezera kuphatikiza. Tumikirani otentha, ndi mkate wodula pamodzi ndi kuti mudye msuzi wokoma zokometsera. Ngati muli ndi zovuta zomwe sizikutseguka, ingothamangitsani iwo kunja.
* Nthawi zonse ayang'ane zida zatsopano-aziyenera kutseka chachiwiri chomwe mumawakhudza. Ngati mukufuna kusunga zidazo, ziyikeni pa colander pamwamba pa mbale yayikulu ndikuphimba ndi thaulo lamadzi ozizira kuti zonsezi zisawonongeke komanso zisamaimire madzi. Ngati muli ndi zida zokolola zakutchire, muyenera kuziyeretsa: kuziika mu mbale ndikuphimba ndi madzi. Tiyeni timakhala mphindi 20; Adzalula mchenga umene ali nawo. Anthu ena amawonjezera chimbudzi kumadzi kuti athandize ziphuphu kuti zilowemo ndikuchotsa mchenga. Dziwani kuti ngati mugula ziphuphu zafamu, adzabwera kuti azitsuka kuti muthe kusamba.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 328 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 68 mg |
| Sodium | 1,378 mg |
| Zakudya | 18 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 35 g |