Kolifulawa Wokoleledwa Ndi Mpulumutsi wa Romesco

Zakudya Zofunikira (potumikira)

Malori - 212

Mafuta - 12g

Carbs - 22g

Mapuloteni - 8g

Nthawi Yonse 75 min
Konzani mphindi 60 , Cook 15 min
Utumiki 2 (2 steaks + 1/2 chikho msuzi)

Chimodzi mwa zigawozikulu za zakudya zokhudzana ndi mtima wathanzi zomwe zimathandiza kuchepetsa kuthamanga kwa magazi zikudya nyama zochepa. Nkhuku ndi nsomba zimaposa nyama yofiira komanso nyama yosakanizidwa, koma masamba ndi abwino kwambiri.

Imodzi mwa njira zabwino zopangira ndiwo zamasamba zimakhala zokondwa kwambiri chifukwa chodya chachikulu ndi kuzidula mu "steaks" kotero kuti mumvebe ngati mukudya gawo lopangira zakudya m'malo mwa mitsuko yambiri. Njira yina ndiyo kuwonjezera matani okoma kuti mukhale okhutira.

Kuphika kolifulawa mmalo mwa kuphika kapena sauteeing kumaphatikizapo kukoma kokoma, koma kwenikweni nkhonya imabwera kuchokera ku Romesco msuzi wolimba. Kuwotcha tsabola ya belu, phwetekere, adyo, ndi amondi kumabweretsa kukoma kwachilengedwe komwe kumawoneka bwino ndi paprika yosuta. Zimatulutsa kutentha kwakukulu koteroko kuti simungaganize kuti mulibe mchere mmenemo.

Zosakaniza

• Supuni 2 zakuda zamondi
• 2 cloves adyo
• 1/2 lalikulu tsabola wofiira belu
• 1 Roma phwetekere
• Supuni 1 ya mafuta a maolivi
• Supuni 1 tiyi woyera basamuki viniga
• 2 supuni ya tiyi yasuta paprika
• 1/8 supuni ya supuni ya tsabola ya cayenne
• 1 kolifulawa kakang'ono
• Supuni 2 za mafuta
• 1/2 supuni ya supuni ya adyo ufa
• 1/2 supuni ya supuni tsabola wakuda
• F resh parsley, odulidwa kuti akongoletsedwe

Kukonzekera

1. Kuti mupange msuzi wamtundu, mafuta otentha ku 400F. Lembani pepala lophika ndi zojambulazo. Ikani tsabola, tomato, adyo, ndi amondi pa pepala lophika ndikuphika kwa mphindi khumi kapena khumi ndi zisanu, kapena mpaka maluwa a amondi asambidwe.
2. Chotsani amondi, kusuntha tsabola ndi tomato, ndikuyambitsa adyo. Bwererani ku uvuni ndipo pitirizani kuyaka, maminiti 10, kapena mpaka adyo ndi tomato ndi ofewa.
3. Chotsani adyo ndi tomato ndikupukuta tsabola, nthawi zina, mpaka zikopa zisungunuke.

1. Chotsani tsabola ndi malo mu mbale ndi tomato. Phimbani ndi kumakhala kwa mphindi 10.
2. Pang'ono pang'ono peel zikopa kuchoka tsabola ndi tomato. Taya zikopa ndi tsabola ndi tsinde.
3. Ikani zonse zothandizira msuzi mu buledi wapamwamba kapena pulogalamu ya chakudya ndikuphatikizana mpaka zosalala.
4. Dulani kolifulawa mozungulira mu steaks 1-inch. Thirani mafuta ndi kuwaza ndi adyo ufa ndi tsabola.
5. Kutenthetsa grill kapena grill poto mpaka kutentha kwapakati. Grill kolifulawa steak kwa mphindi 4-5 mbali. Mukufuna kuti iwo azikhala ochepa kunja koma osati mushy mkati.
6. Sakanizani 1/4 chikho cha Romesco pamwamba pa mtengo uliwonse wa kolifulawa ndikuwaza ndi parsley.

Zosakaniza Zosakaniza ndi Zobwereza

Onetsetsani kuti mugula fodya wa paprika, chifukwa paprika nthawi zonse sichimakhala ndi zotsatira zofanana - msuzi wanu umangokhala wosasunthira.

Malangizo Ophika ndi Kutumikira

Pofuna kuti mupeze chakudya chokwanira cha puloteni, pangani chombo cha kolifulawa ndi quinoa kapena nyemba zakuda ndipo mwinamwake chobiriwira chobiriwira.

Pezani kachilombo kawiri kapena katatu kuti mupange firiji kuti mupereke supuni pa nkhuku, nsomba, kapena mazira kuti muzidya chakudya chamwambo mwamsanga komanso chokoma.

Aliyense akutumikira ayenera kukhala ndi steak awiri omwe ali ndi 1/2 chikho cha msuzi.