Zakudya Zokometsetsa Zamatata ndi Freekeh Saladi Recipe

Mukusowa chophweka ndi kudzaza chophika chodyera cha zamasamba kuti muyesere? Pano pali chimodzi.

Ichi ndi chodyera chodyera ndi zamasamba zophika komanso zamasamba zowonjezera ndi zitsamba za Moroccan. Freekeh imaphatikizapo mbatata yophika, ufa wambiri wophimba, zouma zoumba ndi apricots ndi magawo a amondi ochepetsedwa kuti azisakaniza ndi zokonda. Ndiponso, sizokongola?

Chinsinsi ndi chithunzi chovomerezeka ndi zakudya za Freekeh

Chimene Mufuna

• 8 ma ounces freekeh (phukusi 1, kapena chikho chimodzi, osaphika)
• 2 1/2 makapu madzi (kapena masamba msuzi)
• 1 mbatata (kapena yam, amafukula, amawotcha ndi okazinga)
• Supuni 1 mpaka 2 mafuta a maolivi (ophikira pa mbatata)
• 1 lalikulu tsabola wofiira (wofiira, wotchulidwa)
• 1/2 anyezi (wofiirira, wotsekedwa)
• 4 cloves adyo (atayikidwa)
• Supuni 2 za maolivi (kapena mafuta a mphesa)
• Supuni 3 mpaka 5 curry ufa (wofatsa)
• 1/2 chikho zouma cranberries (kapena zoumba)
• 1 chikho apricots (chodulidwa)
• 1 chikho chamasamba (mazira ndi thawed)
• 1 chikho cha amondi (sliced, kapena pepita mbewu)
• Mchere ndi tsabola wakuda kuti alawe

Momwe Mungapangire Izo

1. Thirani makapu 2 1/2 a madzi kapena masamba msuzi ndi freekeh mu phula ndi kubweretsa kwa chithupsa kwa mphindi imodzi. Pezani kutentha mpaka kutsika ndikuphimba ndi kuimirira kwa mphindi 25 mpaka ufulu ukhale wabwino. Mukamaliza kuphika, khalani pamalo osiyana kuti muzizizira mufiriji.
2. Pakalipano, usanatenthe uvuni ku madigiri 375.
3. Sakaniza mbatata ndikucheka makilogalamu 1-inch (mungasankhe kuchotsa skinds kapena ayi - ndiyo njira iliyonse). Ikani mbatata yosakanizika pa pepala lophika zojambula zojambulazo ndikuwombera mafuta pang'ono a maolivi. Kuphika mu uvuni kwa mphindi pafupifupi 25 kapena mpaka mchifundo. Chotsani mbatata ku uvuni ndikuyika pambali. Mbatata zotsekemera zingakhalenso ndi tizilombo toyambitsa matenda, ngati muli ndifupipafupi pa nthawi, koma simudzakhala ndi kuya komweko komwe kumabwera ndi uvuni wothira mafuta.

1. Mu skillet wamkulu, masupuni awiri otentha a maolivi pa kutentha kwakukulu ndikuponya mu tsabola wofiira, anyezi ndi adyo. Kuphika kwa mphindi 3-5 ndiye kuwonjezera ufa wophika, mchere ndi tsabola. Cook upitirire mpaka anyezi asintha. Ikani pambali kuti muzizizira.
2. Sakanizani mfulu mu mbale ndi masamba osakaniza, onjezerani zipatso zouma, mtedza, nandolo ndi mbatata. Nyengo kuti mulawe ndikutumikira.

Kusiyanasiyana: Monga masamba? Yesani kuwonjezera broccoli yosawotcha pang'ono, kusungunula kolifulawa, nkhuku kapena mphodza ku Chinsinsi ichi kuti mudzazilemba pang'ono. Tsambani ndi kukhetsa, kenaka mulowe mkati!

Onaninso:

• Zophika zamasamba kuchokera kuzungulira dziko lonse lapansi
• Kodi mbewu zonse ndi ziti? Mndandanda wa mbewu zonse
• Maphikidwe ambiri a tirigu

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	764
Mafuta Onse	37 g
Mafuta okhuta	4 g
Mafuta Osatchulidwa	24 g
Cholesterol	0 mg
Sodium	669 mg
Zakudya	94 g
Matenda a Zakudya	25 g
Mapuloteni	29 g

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