Msuzi Wamasamba Wobiriwira Recipe

Zakudya Zofunikira (potumikira)

Malori - 72

Mafuta - 4g

Carbs - 9g

Mapuloteni - 3g

Nthawi Yonse 45 Mphindi
Konzani 10 min , Cook 35 min
Mapemphero 9 (1 chikho aliyense)

Tonse tamva omvera kuti, "idyani utawaleza," ndipo msuzi umenewu ndi njira yabwino kwambiri yochitira zimenezi. Ndipotu, ndicho chimene chimapangitsa msuzi wa utawaleza kukhala wosiyana-siyana koma nthawi zambiri zimakhala zovuta kudya mitundu yonse ya zipatso ndi ndiwo zamasamba podya chakudya chimodzi, msuzi wa utawaleza umawathandiza. Msuzi wofiira wa zitsamba umakhala ndi masamba kuchokera ku magulu onse, choncho amadzaza ndi antioxidants ambiri ndi zakudya zina za banja lanu.

Ngakhale kusakaniza kosakanizika kwa paprika, phokoso, sinamoni, ndi msuzi wotentha, msuzi wa ndiwo ndiwo ndiwo anthu omwe amakonda. Mutha kuika Turkey kapena nkhuku zotsalira, koma zikhoza kuima zokha popanda nyama. Ndibwino ndi nyemba kapena nkhuku ngati zakudya zanu zikuloleza. Ngati muli ndi zitsamba zatsopano, omasuka kuziponya.

Zosakaniza

• Supuni 2 za mafuta
• 1 anyezi wamkulu (odulidwa)
• 2 lalikulu mapesi a udzu winawake wodula (wodulidwa)
• 4 cloves adyo (kupanikizidwa)
• 1 tsabola wofiira wonyezimira wofiira (wodulidwa)
• 1 chikho karoti (akanadulidwa kapena akanadulidwa dzungu ngati alipo)
• 1 supuni yosunkhira paprika
• 3 masipuniketi a turmeric
• 1/2 supuni ya sinamoni
• 1 bay tsamba
• Supuni 1 yotentha msuzi
• 1 (15 ounce) akhoza tomato (akanadulidwa)
• 5 makapu masamba katundu
• 10 ounces nyemba zobiriwira (ozizira kapena atsopano)
• 1 lalikulu tsamba chard (kudula woonda, kapena sipinachi kapena kale)

Kukonzekera

1. Mu mphika waukulu wa msuzi, mafuta amchere, anyezi, ndi udzu winawake. Kuphika kutentha kwa mphindi zisanu kapena zisanu kuti mukhale wokoma kwambiri mu anyezi.
2. Onjezani adyo ndikuphika kwa mphindi imodzi kapena ziwiri. Tsekani kutentha kwa sing'anga ndikuwonjezera tsabola ndi kaloti. Ikani mphindi imodzi mpaka 2 ndikuwonjezera zonunkhira. Onetsetsani ndi kuphika mpaka onunkhira-mphindi imodzi kapena kuposa.
3. Onjezani tomato ndi katundu, ndipo sammer kwa mphindi 15. Onjezerani nyemba ndi kuyika ndi kuimirira kwa mphindi zisanu kapena mpaka nyemba zophika. (Ngati mukugwiritsa ntchito nyama yophika monga nkhuku kapena Turkey, onjezerani panthawi ino.) Sinthani zokhala ndi mchere ndi tsabola ngati pakufunika.

Malingaliro Othandizira

Monga msuzi waukulu msuziwu ndi wangwiro, komabe onetsetsani kuti mukuwonjezera zinthu zina kuti anthu adye kuti asadetsedwe. Saladi yoyamba yokhala ndi vinaigrette kuvala imakhala yosangalatsa pamaso pa msuzi. Mungayesenso kuwonjezera nyama ku msuzi ngati mwayi kwa iwo omwe sali ndiwo zamasamba. Kapena perekani nkhuku, nsomba, ng'ombe kapena soseji kabobs ndi kuziyika pawapadera kwa iwo omwe akufuna kuti chakudya chikhale chochepa kwambiri.