Zakudya zodzikongoletsera koma zokopa za mbatata, kabichi, ndi kaloti zimaphikidwa mowawoneka bwino komanso zokometsera kwambiri za ginger, turmeric, ndi tsabola. Chinthu chonsechi chikulimbikitsidwa ndi mphika wa ku Ethiopia womwe umatchedwa tikil gomen . Ndichizolowezi chodya chachakudya chodyera, chomwe chimadziwika ngati kudya chakudya ku Ethiopia. Chakudya chophweka chophweka ndi chimodzi mwa zakudya zophweka zomwe zimakonda mosiyana ndi ziwalo zake. Chitumikireni pamodzi ndi mphodza, nyama yokazinga, nkhuku yokazinga, kapena nsomba yophika.
Pamene mbale iyi ndi yokoma ndi supuni ya mafuta kapena mafuta, zokoma zimadumphira ngati mukulolera pang'ono! Pitani pa supuni 4 zodzaza ndi zokoma zabwino.
Chenjezo: mbale iyi ili ndi turmeric, yomwe imadetsa kwambiri chilichonse chomwe chimakhudza (iyo imajambula zinthu bwino kwambiri kuti imagwiritsidwa ntchito monga dothi lachilengedwe). Ganizirani kuchotsa zopukutira za bafuta zoyera pamene mukuzitumikira!
Chimene Mufuna
- 1 anyezi anyezi
- 6 cloves adyo
- Supuni 1 kapena 4 mafuta kapena masamba
- 1/2 supuni ya supuni ya mchere wabwino, mchere wambiri, kuphatikizapo kulawa
- Mutu 1
- savoy kabichi kapena 1/2 mutu
- zobiriwira kabichi
- Mbatata yosakaniza 3
- 3
- kaloti
- Supuni 1 supuni ya ginger
- 1/2 supuni ya tiyi turmeric
- 1/2 supuni ya supuni ya tsabola watsopano wakuda
Momwe Mungapangire Izo
- Muzikonzekera zokometsera: Peel ndi finely kuwaza anyezi. Peel adyo cloves ndi kuwaphwanya iwo ndi mbali ya mpeni wa mphika, mbali yapafupi ya tenderizer nyama, kapena pansi pa kakang'ono kozizira poto. Musadule kapena kusungunula adyo, kungomupweteka kumatulutsa nthawi yeniyeni ya adyo kuti idye bwino komanso kumathandiza kukhalabe okoma komanso osakwiya mukakwatirana ndi zokoma zina.
- Sungunulani batala kapena kutenthetsa mafuta mu poto yaikulu yowuma kapena mphika wambiri. Onjezani anyezi akanadulidwa ndi mchere ndi kuphika, oyambitsa nthawi zambiri. Pakadutsa mphindi imodzi, onjezerani cloves. Pezani kutentha kwa sing'anga ndipo mupitirize kuphika, kuyambitsa kawirikawiri, mpaka anyezi asinthe ndi kutembenuka pang'ono, pafupi mphindi zisanu.
- Pamene anyezi akuphika, prep ndiwo zamasamba: Dulani kabichi mu theka, ngati kuli kofunika, kudula ndikuchotsa pachimake, ndiyeno uzani masambawo kuti akhale zidutswa za kuluma. Peelani mbatata ndi kuwadula mu zidutswa za kukula. Sungani kaloti ndikudula mu zidutswa za kukula. Kukhala ndi mbatata. kabichi, ndi kaloti zambiri mochepa kapena zochepa kukula kwake ndi gawo la chithumwa chomaliza cha mbale iyi, kotero kuwasunga iwo onse mofanana mofanana ndi lingaliro labwino. Ikani masamba onse pambali.
- Onjezani ginger, turmeric, ndi tsabola ku anyezi ndi adyo. Onetsetsani mpaka onunkhira, pafupi mphindi imodzi. Onjezani akanadulidwa kabichi, akuyambitsa kuphatikiza, chivundikiro, kuchepetsa kutentha kwa sing'anga-kochepa, ndi kuphika mpaka kabichi ayamba kufuna, pafupi maminiti atatu. Onetsetsani, kuphimba, ndi kuphika mpaka mutapota, pafupifupi mphindi zisanu.
- Onjezerani mbatata zowudula, kaloti, ndi makapu awiri a madzi. Kuwonjezera kutentha kwapamwamba kuti ubweretse chisakanizo kwa chithupsa. Phimbani, kuchepetsa kutentha kuti mupitirize kusungunuka bwino, ndi kuphika mpaka ndiwo zamasamba zokhazikika, pafupifupi mphindi khumi ndi zisanu. Ngati ndi kotheka, kuphika ndi chivundikiro kuti muwiritse ndi kuchepetsa madzi musanayambe kutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 211 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 283 mg |
| Zakudya | 37 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 6 g |