Mphika Mmodzi wa Kumpoto kwa Africa Odyera Shakshuka

Zakudya Zofunikira (potumikira)

Zikhala - 163

Mafuta - 10g

Carbs - 11g

Mapulotini - 10g

Nthawi Yonse 45 Mphindi
Konzani 10 min , Cook 35 min
Mapemphero 4 (makapu 1 1/2 aliyense)

Sangalalani ndi chakudya chotchukachi chaku North North kuti mudye chakudya cham'mawa kapena chakudya chamadzulo. Amatchedwanso "mazira mu purigatorio," mu mazira awa omwe amapezekako amatsitsimutsa mosakanikirana ndi madzi osambira a tomato ndi veggies. Popeza tomato wam'chitini ndi nyenyezi yopangira nyenyezi, mbale iyi imakhala ndi antioxidants yambiri kuposa imene imapangidwa ndi tomato , popeza inali yamzitini pachimake chokwanira. Limbani kutupa ndikutenthetsa mtima ndi mtanda wa simmer wa mbale imodzi ya mphika.

Zosakaniza

• Supuni 2 za mafuta
• ½ chikasu anyezi, sliced
• 2 supuni ya tiyi ya tizilombo (Sambal Oelek)
• 1 lalanje belu tsabola, sliced
• 1 clove adyo, thinly sliced
• 1 (28 ounce) akhoza kuswa tomato
• 1/4 supuni ya supuni mchere wosakaniza
• Mazira aakulu 4
• ¼ chikho feta tchizi, chimagwedezeka
• ¼ chikho mwatsopano parsley, akanadulidwa

Kukonzekera

1. Chotsani uvuni mpaka madigiri 400 F.
2. Thirani mafuta mu skillet yaikulu yotsekemera.
3. Yonjezerani anyezi, tizilombo tokoma, ndi tsabola, kenaka tiphike kwa mphindi 10 kuti mufewetse.
4. Onjezerani adyo, tomato ndi mchere ndikusuntha bwino.
5. Onjezerani madzi 1 chikho ndipo mulole kuti simmer pawunduka kutentha kwa mphindi khumi ndi zinai.
6. Pogwiritsa ntchito supuni yaikulu, sindikizani chitsime mumsanganizo wa tomato ndikuyika dzira lirilonse mokoma.
7. Tumizani skillet ku uvuni ndikuphika kwa mphindi 7 mpaka 10, kapena mpaka mazira aziphika monga momwe amafunira.

1. Chotsani ku uvuni ndi kuwaza ndi crumbled feta.
2. Zokongoletsa ndi parsley ndi kulola kuziziritsa pang'ono musanayambe kutumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Maphikidwe ena amaitanitsa kuchuluka kwa mchere, koma mutha kutenga zina mwa sodium yowonjezera ndi zitsamba zonunkhira ndi zonunkhira.

Ngati simungakhale ndi zokometsera zokhazokha za shakshuka, sungani kutentha mwa kuika chilonda cha tizilombo ndi supuni imodzi ya magawo akuluakulu ngati chitowe kapena puta fodya.

Malangizo Ophika ndi Kutumikira

Pofuna kuthandizira kuti mazira aphuno asaphuke, onetsetsani kuti mupange mbale yaying'ono musanayambe kutsanulira mu skillet. Mazira akaphika monga momwe amafunira (pafupi maminiti asanu ndi awiri kuti azitha kuthamanga ndi maminiti 10 molimbika), perekani ndi mkate wa pita, mbatata yokazinga, kapena saladi yosavuta .