Timakonda kwambiri casseroles, chifukwa amaphika mwachangu kwambiri, pafupifupi nthawi zonse amakhala bwino komanso amakoma.
Casserole yathu yaku Mediterranean imaphatikizapo masamba ambiri athanzi, otsika pang'ono omata komanso saturates bwino. Malangizo kwa omwe mumadya zamasamba: mutha kuphika mosavuta mtundu wamasamba osagwiritsa ntchito nyama yozama ndikuwonjezera masamba.
Zosakaniza
- Ma biringanya awiri;
- 4 tomato;
- Anyezi 2;
- 4 cloves wa adyo;
- 3 mazira;
- 400 magalamu a nyama yozama;
- Supuni 1 ya mafuta;
- Supuni 1 thyme;
- Supuni 1 ya sage;
- Supuni 1 ya rosemary;
- tsabola wa cayenne;
- tsabola wakuda pansi;
- mchere.
Zosakaniza za Casserole zimapangidwira ma servings awiri kapena atatu.
Mtengo wamagetsi
Zopatsa mphamvu za calorie zimawerengeredwa pa magalamu 100 a zinthu zomalizidwa.
| Kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 94,6 | 395 | 4,7 g | 5.6 g | 6.5 g |
Kuphika
1.
Preheat uvuni mpaka madigiri 200 mulifupi kapena pansi pakutentha. Sambani biringanya ndi tomato bwinobwino pansi pamadzi ozizira. Chotsani phesi kuchokera pa mazira awiri ndikudula biringanya limodzi m'mabwalo. Dulani biringanya lachiwiri mu cubes.
2.
Dulani phwetekere mu magawo ndikuchotsa mbewu. Kenako dulani zamkati za tomato kukhala zidutswa. Sulutsani anyezi ndi cloves wa adyo ndikudula mu cubes.
3.
Tengani poto yopanda ndodo ndi kuwaza zigawo za biringanya mbali zonse mpaka zofewa ndipo akuwonetsa zikwangwani.
Ikani magawo pa mbale ndikuyika pambali. Finyani mazira amodzi mu poto yomweyo. Onjezani magawo a tomato ndi zitsamba ndikuphika zonse pamodzi kwa mphindi zingapo, kenako ndikukhazikitsa masamba.
4.
Sauté nyama yoboola m'mwamba kwambiri ndi mafuta a azitona. Menya ndi spatula kuti izi zitheke. Onjezani anyezi ndi anyezi wa adyo ndi sauté mpaka translucent. Kenako chotsani poto mu chitofu ndikusiyira pang'ono.
Zosakaniza zonse ziyenera kukazinga musanaphike.
5.
Ikani mabulosi ozungulira m'mbale yophika.
Phatikizani masamba otsalawo ndi nyama yowotchera mumbale kapena chidebe chokwanira kwambiri. Sungani mazira mu mbale yaying'ono, sakanizani ndi mchere ndi tsabola kuti mulawe ndikuwonjezera pa osakaniza ndi masamba ndi nyama yozama. Sakanizani bwino ndikuyika mbale yophika.
6.
Konzekerani kuphika
Ikani mbaleyo mu uvuni ndikuphika kwa mphindi 30. Konzani zokonza mbale. Zabwino!
