Chokha Chokha Chophimba Chotupa Chili

Zakudya Zofunikira (potumikira)

Malori - 168

Fat - 3g

Carbs - 30g

Mapuloteni - 8g

Nthawi Yonse 55 min
Konzani mphindi 20 , Cook 35 min
Mapemphero 6 (makapu 1 1/2 aliyense)

Pali zambiri zoti muzikonda chilli. Mukamaliza bwino, nthawi zambiri amanyamula zinthu zowononga bwino monga nyemba zakuda, masamba, ndi zonunkhira. Chophimba chokha chimatenga chophimba chimodzi cha mphika chimangokwanira monga chakudya chamoyo, koma chiri ndi mafuta ochepa kwambiri ndipo chimakhala ndi mavitamini owonjezera .

Kolifulawa imapangitsanso zokometsera ndi zokoma komanso kusakaniza masamba ndi tomato zam'chitini kumatulutsa mphamvu zotsutsa-kutupa. Kuti muwonjezere mlingo wa zakudya zowonjezera kutupa, perekani ndi mbali ya mpunga wofiira.

Zosakaniza

• Supuni 1 ya mafuta a maolivi
• ½ chikho chofiira anyezi, chodulidwa
• ½ chikho chofiira tsabola, chodulidwa
• 1 chikho cha kolifulawa, chodulidwa
• ½ chikho chadyera, chodulidwa
• ¼ supuni ya supuni yowonjezera mchere
• 1 clove adyo, minced
• Supuni 1 pansi chitowe
• ½ chikho masamba a msuzi kapena madzi
• 2 (28 peresenti) akhoza kuthyola tomato
• 10-ounce akhoza kudula tomato ndi tizilombo tating'alu
• Supuni ya 1 yophika
• ½ supuni ya udzu wothira mchere
• 15-ounce akhoza nyemba zofiira za impso, kutsukidwa ndi kutsanulidwa
• 15-ounce akhoza nyemba zakuda, kuchapidwa ndi kuthiridwa
• Zokuthandizani zokakamizidwa: clicant chopped, odulidwa wobiriwira anyezi

Kukonzekera

1. Kutentha mafuta mu mphika waukulu kapena uvuni wa ku Dutch pa chimfine chapakati.
2. Sauté anyezi, tsabola, kolifulawa, ndi udzu winawake wa mphindi 3 mpaka5 mpaka wachifundo. Nyengo ndi mchere.
3. Onjezerani adyo ndi chitowe, kuphika kwa mphindi imodzi, ndikuyatsa bwino kuti mukhomere chitowe.
4. Muziganiza mu masamba msuzi, wosweka tomato, ndi diced tomato ndi wobiriwira chilies.
5. Onjezani ufa wa chili ndi mchere wonyezimira.
6. Yonjezerani nyemba ndi kusonkhezera kuphatikiza.
7. Bweretsani kuyimitsa ndi kuphika osaphimbidwa kwa mphindi 30, ndikuyambitsa nthawi zina.

1. Tumikirani ndi zojambula zofunidwa.

Zosakaniza Zosakaniza ndi Zobwereza

Malingaliro ena a masamba ndi monga bowa wodulidwa, mbatata, dothi, edamame, kapena chimanga. Adzawonjezera chiwombankhanga kwa chilombo, koma onani kuti ma calories amasiyana.

Ngati simungapeze tomato wotidwa ndi zamchere ndi masamba obiriwira, m'malo mwa tomato wokhala ndi zamzitini-mumakhala ndi lycopene yochuluka.

Kuphika ndi Kutumikira Tipangizo

Zonse za ufa zakutchire zimakhala ndi kutentha kwakukulu, kotero yanizani nthawi yambiri ndikusintha gawoli. Ndi bwino kuwonjezera zina muzing'onozing'ono m'malo mozipangira mbale zokometsera nthawi yomweyo!

Izi zimatulutsa bwino kwambiri kotero pangani chakudya chambiri ndi kusunga chakudya cham'tsogolo.