Yemista: Tomato Wophimbidwa Ndi Mpunga ndi Rice

Yemeni amatanthawuza "choyikapo" mu Chigiriki, ndipo izi zimakonda kwambiri tomato. Chomera ichi ndizofunikira kwambiri m'nyengo ya chilimwe pamene tomato ndi wochuluka komanso pachimake. Mukhozanso kugwiritsa ntchito masamba omwewo, tsabola, zukini kapena masamba ena omwe angakhalepo.

Chinsinsichi chimapangitsa kuti mavitamini 6 akuluakulu ndi 3 zukini zosakasa. Mukhoza kusintha malingana ndi zosowa zanu. Muzimasuka kuwonjezera zoumba, mtedza wa pine kapena amondi amchere ngati mukufuna.

Chimene Mufuna

• 6 tomato aakulu
• 1/2 chikho shuga
• 3 sing'anga zukini
• 1 lb. ng'ombe (nthaka)
• 1/2 chikho cha mafuta (kuphatikizapo kupukuta)
• 1 anyezi wamkulu (minced)
• 2 cloves adyo (minced)
• 1 chikho parsley (mwatsopano, minced)
• 6 tbsp. mpunga (wosaphika)
• 2 tbsp. phwetekere
• 1/2 chikho phwetekere msuzi
• Sakani mchere (nthaka)
• Zosankha: mchere ndi tsabola (kulawa)
• 3 mbatata zazikulu (peeled ndi sliced ​​into wedges)
• 1/2 chikho cha mkate
• 6 pats ya batala kapena margarine

Momwe Mungapangire Izo

Konzani masamba

1. Kagawani nsonga za tomato, kusiya chidutswa chaching'ono chokhazikika pamunsi kuti mukhale ngati chingwe cha pamwamba pa phwetekere. Izi zimathandiza kuti mapepala apamwamba azifanane ndi bottoms.
2. Pogwiritsa ntchito supuni, tulutsani mnofu wa tomato ndi kusungira mu mbale. Samalani kuti musapyole khungu la tomato. Sakanizani supuni ya shuga mu phwetekere iliyonse kuti muthe kuchepetsa acidity.
3. Gawani zukini mu theka ndikutsuka mnofu wa zukini ndikuwonjezera mbale. Pogwiritsa ntchito pulogalamu ya chakudya kapena mphero , yesani zamkati mpaka mutenge madzi. Khalani pambali.

Konzani Zojambula

1. Brown pansi nkhumba mu skillet yaikulu. Pamene pinki yonse yatha, yikani mafuta a maolivi. Yonjezerani anyezi ndi kupuma mpaka mutuluka. Onjezerani adyo ndikuyimbira mpaka kununkhira, pafupi mphindi imodzi.
2. Onjezani parsley, mpunga, theka la purep yamchere wa phwetekere, phwetekere phwetekere, ndi phwetekere msuzi. (Mavitaminiwa akuwonjezeredwa kuti amve kukoma kwake komanso kusintha mtundu wa msuzi.) Nyengo ndi nutmeg, mchere, ndi tsabola. Lolani msuzi kuti aziwomba ndi kuchepetsa pang'ono kuti asakhalenso wothamanga. Mchele wosaphika adzayamba kumwa madzi owonjezera pamene akuphika.

Kusakaniza ndi kuphika masamba

1. Yetsani uvuni ku 350 F.
2. Thirani mafuta ena a azitona pansi pa poto. Sonkhanitsani ndiwo zamasamba mu poto ndikugwiritsanso ntchito mbatata kuti asunge masamba. (Mukhozanso kuika mu kaloti kuti mukometse msuzi pamene akuwombera.)
3. Choyika tomato ndi zukini pafupifupi 3/4 zodzaza. Bwezerani "makapu" a phwetekere ndi kuwaza tomato ndi zukini ndi zowawa. Ikani pat ya mafuta kapena margarine pamwamba pa phwetekere iliyonse. Thirani msuzi wotsamba otsalawo pansi pa poto ndikuwathira ndiwo zamasamba ndi mchere ndi tsabola.
4. Kuphika kwa ora limodzi kapena mpaka zamasamba zakhala zokoma ndikuphika. Kuti mupeze zotsatira zabwino, mukhoza kuchepetsa kutentha kwa 275 F ndipo mulole ndiwo zamasamba zowonongeka kwa maola angapo.
5. Zakudya zimakhala ngati ndiwo zamasamba zimakhala kuti zikhale zosangalatsa kwambiri tsiku lotsatira.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	490
Mafuta Onse	26 g
Mafuta okhuta	6 g
Mafuta Osatchulidwa	14 g
Cholesterol	51 mg
Sodium	229 mg
Zakudya	45 g
Matenda a Zakudya	4 g
Mapuloteni	21 g

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