Mavitaminiwa ndi ofewa ndipo amakhala okoma kwambiri kuti aziphika mokoma ndi anyezi. Amakhalanso zokometsera kuchokera ku mlingo wochuluka wa ginger wakuda ndi tsabola wakuda. Maluwa okongola ngati masamba ndi kale ndi masamba omwe amatha kuphika nthawi zowonjezera ndikupindula ndi kutsekemera okhwima olimbikira kugwira ntchito bwino kwambiri. Pofuna kukankha kambiri, yesetsani kugwiritsa ntchito mpiru wa mpiru kapena masamba a turnips-kukoma kwawo kwakukulu kumagwira ntchito bwino apa. Ngati mukufuna kugwiritsa ntchito zobiriwira mofulumira monga kansalu kapena sipinachi, khalani ndi nthawi yophika mukatha kuwonjezera masambawo (osadandaula, amadziwika nthawi yoti muime nawo pazomwe zili pansipa).
Onani kuti masambawa angawoneke ngati akuphika kwa nthawi yaitali. Iwo ali, mwa njira. Kuphika kwamakono ku America, amadyera nthawi zambiri amawongolera ndi kutumikiridwa. Pano, amaloledwa kuchita zambiri kuposa kungofuna. Amaphika kotero amamasula madzi awo, omwe amaphatikizapo ndi zonunkhira ndi zonunkhira kuti apange madzi ophika ophika omwe amasangalala ndi masamba omwe amamera ndi kulowamo, kutenga ubwino wonsewo.
Chimene Mufuna
- Magulu awiri akuphika masamba ngati
- kale kapena
- maluwa a collard
- 1 yaying'ono yachikasu anyezi
- 2-3 cloves adyo
- Supuni 1 supuni ya mafuta kapena batala
- 1/2 supuni ya supuni ya mchere wabwino, mchere wambiri, kuphatikizapo kulawa
- Supuni ya supuni 1 ginger *
- 1/2 supuni ya supuni pansi yam'madzi (mwasankha)
Momwe Mungapangire Izo
- Sungani masamba ndi madzi ozizira, onetsetsani kuti muzimutsuka pansi pa dothi kapena grit. Sungani madzi ochulukirapo monga momwe mungathamangire bwino pazing'ono, koma palibe chifukwa chowuma kwambiri kuposa momwe (madzi omwe amawakhudza adzawonjezera chinyezi ku poto pamene akuphika). Dulani masamba ndi kuwaika pambali. (Mwinanso mungathe kuwadula masamba ndikuwatsuka mumtsuko wa madzi ndikuwatsanulira, mofanana ndi saladi - onani zambiri apa .
- Peel ndi kuwaza anyezi; peel ndi kuwaza adyo.
- Kutentha mafuta kapena kusungunula batala mu mphika waukulu pamwamba pa kutentha kwapakati (muyenera kuyitanitsa chotengera chachikulu kuti mutenge masamba onse obiriwira ndikuwathandiza ndi kuwasakaniza ndi aromatics. ya voliyumu yawo yoyambirira).
- Pamene mafuta kapena batala akuwotcha, onjezerani anyezi, adyo, ndi mchere ndikuphika, oyambitsa nthawi zambiri, mpaka anyezi ndi adyo asinthidwe ndipo anyezi amatha kutuluka, pafupifupi 3 minutes.
- Onjezani ginger, turmeric, ndi tsabola. Cook, oyambitsa, mpaka onunkhira, pafupi 1 miniti.
- Onjezerani masamba, kusonkhezerani kuti muziphatikizana, ndi kuchepetsa kutentha kwasinkhu. Kuphika masamba, kuwapangitsa iwo kawirikawiri, mpaka iwo ayambe kufuna, pafupi maminiti atatu.
- Phimbani mphika ndi kuphika mpaka masamba asungunuka ndi kuyatsa, pafupifupi mphindi zisanu.
- Mwamsanga kuphika masamba monga chard kapena sipinachi adzakhala okonzeka tsopano. Mitsinje ya Hearter idzakhala yosangalatsa komanso yowonjezereka kwambiri ngati muwaphimba ndikuphika mphindi khumi ndi zinai. Onjezerani supuni kapena madzi mumphika ngati masamba ayamba kumamatira ku poto.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 70 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 237 mg |
| Zakudya | 10 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 3 g |