Ndinoda kuita mabia, asi nguva yekugadzirira okra itsva inopedza kudya. Uyezve, hazviwanikwi nyore nyore pamusika. Kushandisa yakra yakanyanyisa muBamia kunoderedza zvakare panguva, asi haisi kuisa pfungwa pane zvinonaka.
Zvamunoda
- 1 pound yakagadzirirwa nyuchi, dhonza mu 1/2 inch cubes
- 1 10-ounce purogiramu yekra yakaoma (kwete chingwa)
- 1 15-ounce inogona kupwanyika tomate kana tomato muto
- 1 yellow anii yakaputswa
- 2 maspuniki minced garlic
- Munyu uye pepper kuti toravira
Nzira Yokuita Izvo
- Isa nzvimbo yekuchengetera nyuchi, anyezi, garlic, munyu & pepper mu 3 quart pot. Wedzera mvura kuvhara. Uyai kune chemota, kuderedza kupisa kuti simmer uye kuvhara. Simmer kusvikira nyama iri nyoro, inenge maminitsi makumi matatu.
- Kana nyama iri nyoro, wedzera okra. Pane imwe nguva okra inotanga kuva nyoro, inenge maminitsi gumi, kuwedzera 1 inogona kupwanyika tomato / tomato sauce uye isanganise zvakanaka. Sirace inobhururuka sezvainobika.
- Ramba uchitaura pamusoro peawa iri pasi.
- Shumira pamusoro pemucheka wakabikwa wakachena, pamwe chete neshadhi, uye pita chingwa.
Inoshumira 4.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 308 |
| Total Fat | 12 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 101 mg |
| Sodium | 164 mg |
| Carbohydrates | 14 g |
| Dietary Fiber | 4 g |
| Protein | 36 g |