Zakudya Zofunikira (potumikira)
Malori - 143
Mafuta - 5g
Carbs - 22g
Mapuloteni - 4g
Nthawi Yonse Mphindi 90
Konzani 30 min , Cook 60 min
Mapemphero 6
Maluwa a Collard ndi zakudya zochepa zokhudzana ndi zakudya zokhudzana ndi zakudya zokhudzana ndi zakudya zokhudzana ndi zakudya zowonjezera, komabe nthawi zambiri, makamaka ku South Africa kuphika, masamba amadyetsedwa ndi nyama yankhumba kapena zakudya zina zamchere zamchere. Njirayi imatenga gawo lakum'mwera kulimbikitsira ndi kuligwiritsa ntchito pogwiritsa ntchito fodya ndi nkhuku zokometsera kuti zisawononge masamba. Madzi a chimanga pamwamba amatsitsimuka pogwiritsa ntchito mkaka wochepa m'malo mwa mkaka wonse wamtundu uliwonse, komanso kugwiritsa ntchito supuni imodzi ya mafuta.
Maluwa a Collard ndi gawo lapadera la kapangidwe ka khansa. Iwo ali m'gulu la ndiwo zamasamba zotchedwa cruciferous (ena mumtundu ndiwo broccoli ndi kolifulawa, ziphuphu za Brussels, kale, bok choy, turnips ndi, radishes), zomwe ziri ndi gulu la sulfure liri ndi zinthu zotchedwa glucosinolates , zomwe perekani masambawa fungo lawo lapadera ndi kukoma pang'ono pang'ono.
Pokukonzekera chakudya, kutafuna, ndi chimbudzi, maglucosinolates amathyoledwa kuti apangitse mankhwala othandizira (indoles, nitriles, thiocyanates, ndi isothiocyanates) omwe akufufuzidwa chifukwa cha zotsatira zawo zowonongeka.
Zosakaniza
- Supuni 1 ya mafuta a maolivi
- 1 sing'anga chikasu anyezi, sliced
- 2 sing'anga adyo, minced
- Masentimita 1 mapira amadyera, zimayambira kuchotsedwa ndipo masamba akudulidwa mu kuluma kukula zidutswa
- Supuni 1 imasuta paprika
- Supuni 1 ya nkhuku zokometsera (palibe mchere wochuluka)
- 1ΒΌ supuni ya tiyi mchere, inagawanika
- 4 makapu madzi kapena otsika sodium masamba kapena nkhuku msuzi
- 2/3 kapu ufa wokondweretsa
- 1/3 chikho chimanga chimanga
- Supuni 2 tizilombo toyambitsa shuga
- Supuni 1 yophika ufa
- Supuni 1 batala, kudula mutizidutswa tating'ono ting'ono
- 1/2 chikho cha mkaka wa mafuta ochepa
Kukonzekera
1. Thirani mafuta a maolivi mu thumba lalikulu la phulusa. Onjezerani anyezi, ndipo pempherani kwa mphindi zisanu mpaka mutuluka ndi kuyamba kuyamba bulauni. Onjezerani adyo ndikuyimbira mphindi imodzi.
2. Onjezerani makola, nyemba, nkhuku zokometsera ndi supuni ya 1 supuni ndikupemphani kwa mphindi ziwiri. Pang'onopang'ono kutsanulira m'madzi / msuzi.
3.Sungani mankhwala osakanikirana, osaphimbidwa, kwa mphindi 15, kupitilira nthawi zina.
4.Kodi collards simmer, konzekerani minda ya chimanga: Dulani pamodzi ufa, chimanga, shuga wofiirira, ufa wophika ndi mchere wa mchere.
5. Sakanizani mu batala ndi dzanja lanu. Onetsetsani mkaka ndikusakaniza ndi supuni yamatabwa mpaka mutagwirizanitsa. Lolani mtanda uime kwa mphindi zisanu.
6.Mapuniketi ozungulira a mtanda mu mipira. Mungafunikire kutsukitsa manja anu kuti musatenge mtandawo.
7.Scatter the dumplings pamwamba pa masamba. Kuphika, kuphimbidwa ndi kusasunthika, pa kutentha kwakukulu mpaka zidutswa zimadzitamandira ndikuphika, pafupi mphindi 20.
8.Zokwanira kuti mulawe ndi mchere ndi tsabola, limbani mumabotolo ndikutumikira.
Zosakaniza Zosakaniza ndi Zobwereza
Collards simukukonda? Yesani kakang'ono kakang'ono kakang'ono kakang'ono kakang'ono kamene kamakhala kozungulira. Izi zimapatsa Vitamini A ndi Vitamini C wambiri.
Kodi mulibe nkhuku zokometsera? Sakanizani supuni imodzi ya supuni iliyonse ya tchire, thyme, rosemary, ndi tsabola wakuda ndikugwiritseni ntchito m'malo mwa nkhuku kuti mukhale ndi zakudya zofanana komanso zakudya zabwino.
Malangizo Ophika ndi Kutumikira
Gwiritsani ntchito dzirali limodzi ndi nkhuku zophika kapena nyemba zophikidwa kuti muonjezere mapuloteni.