Izvi zvinokwidziridzwa nemafuta uye mupunga uye akabika kubhedheni ne tangy tomato sauce.
Kabichi mipumburu ndiyo inofarira kudya, zvokudya zvinogona kuchengetwa nguva dzinokosha. Iyi kamukira yekakanyiwa kabichi mipumburu iyo yakakurumbira mapeji.
Heino nzira yekugadziridza mashizha ebhurosi iyo inotora nguva zvakanyanya. Usiku huno usati waronga kuita kuti kabhasi yekorosi iise musoro wose we kabichi mufiriji. Tora iyo mangwanani uye upe iyo zuva rose kana maawa akawanda kuti usvike. Mashizha ejubhu yakabviswa achabvisa nyore nyore uye anogadziriswa zvakakwana kuti ashandise pasina unotangira kubika!
Nyama haina kubikwa mberi, saka edza kushandisa nyama yakaoma yakawanda kuitira kuti usapinda mafuta akawanda. Pachinyanya kushandiswa, shandisa 85% yakaoma pasi mombe kana nyama.
Zvamunoda
- 1 musoro kabichi (anenge 1 mashizha makuru emashizha)
- For the Filling:
- 1 pound pasi nyuchi (lean)
- 3/4 kapu yerisi (yakabikwa)
- 1/2 kapu yeiii (yakagadzirwa zvakanaka)
- 1 mazai makuru
- 1 1/2 mashupuni munyu
- 1 teaspoon pepper
- 1/4 mukombe wemukaka
- For the Sauce:
- 1 (8-ounce) inogona tomato muto
- 1 (14.5-ounce) unogona tomato (diced, undrained)
- 3 tablespoons shuga
- 2 tablespoon vhiniga
- 1/2 mukombe mvura
- 2 tablespoons cornstarch (yakasanganiswa ne 1/4 mukombe mvura inotonhora)
Nzira Yokuita Izvo
- Usiku huno usati uchange uchinge uita iyo kabichi yakaisa musoro we kabichi mufiriji. Bvisai mangwanani anozotevera kuti musvike masikati.
- Chengetedza anenge 12 kusvika ku15 makuru mashizha kubva pamusoro wekorogi. Vanofanirwa kuve nekugadzikana zvakakwana kuzadza pasina blanching.
- Kana iwe usingashandisi nechando, musoro wakagadzika wekakichi, nyatsobvisa mapeji makuru kusvika 12 kusvika ku15 kubva muhari yakabikwa. Drop mashizha emakichi mumvura yakanyorowa munyu ; tivhare uye tibike kwemaminitsi matatu. Drain well.
- Pisa huni ku 350 F (180 C / Gesi 4).
- Kuti uzadze, sanganisira pasi nyuchi, mupunga, anyezi, yai, uye munyu, pepper, uye mukaka. Sungai zvakanaka uye muparadzane muzvikamu gumi nezviviri. Isa chikamu chekubatanidza nyama yenyuchi kumucheto wega rega rega kabichi. Rongedza jira rakapoteredza kuzadza, burrito style. Isai mabhuku acho nemazino. Isa mavheekeri mune imwe kubika kana hovhisi yakachengetwa kuDutch.
- Nokuda kwemuputi, sanisai tomato muto, tomato, shuga, vhiniga, uye 1/2 mukombe wemvura; dururira pamusoro pekoroji yekoro. Dhavhara uye kubika mukati mevheni yehuni yepakutanga kweawa imwechete. Bvisa mipumburu nechapu yakapetwa uye usarasa mazino.
- Isa pani nemajisi pamusoro pepakati mukati kana kupisa majisi mupuvha uye uise pamusoro pepakati moto; simbisai chimedu nemasanganiswa emvura mumupu; uyai kumamota uye kubika kusvikira yakasvibiswa.
- Shandisai kabichi mabhesi nemupu.
Kushumira mazano
Shandisa kabharuti nemapatata akabikwa kana mbatata yakasvibiswa . Idzai muto mutsva pamusoro pematezi. Kune rumwe rutivi rwemiriwo, sarudza mazai gorosi, chibage, kana broccoli.
Kusiyana
Low Carb Option: Dzorerai mupunga newaini yakasvibira mupunga.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 454 |
| Total Fat | 14 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 221 mg |
| Sodium | 763 mg |
| Carbohydrates | 50 g |
| Dietary Fiber | 7 g |
| Protein | 33 g |