Okra (Abelmoschus esculantus) ndeimwe yevaya vemiriwo vanoda kungovenga. Iyo inozivikanwawo se gumbo , bamia, quingombo uye bhindi , iyi yemiriwo inosvibisa kana isina kugadzirirwa zvakanaka.
Okra ishoko rakagamuchirwa muTurkey, sezvinongoita kwose kwose kune imwe nyika. Kana iwe uri mufananidzo wepasi, iwe unofara sezvinodiwa, iwe uchava nechokwadi chokuti unofarira chikafu chechiTurkey chiri nyore che 'zeytinyağlı bamya' (zay-TEEN'-yah-luh BAHM'-yah), kana kuti okra mafuta omuorivhi.
Kufanana nezvimwe zvakawanda zveTurkey yemidziyo yakabikwa nemafuta emaorivhi , iyi mapeji ane zvigadzirisho zvishomanana chete, zvichibvumira kuti kunaka kwechokwadi kwekra kuve kupenya kuburikidza.
Kana ukaronga kushandisa yakra itsva, iva nechokwadi chokuti pods iduku, vaduku uye vane tsitsi. Vakuru uye vakura mapodhi, avo vakasimba uye vanochera vanogona kuwana. Ini ndinowanzoshandisa okra yechando kuti ndichengetedze nguva. Zvichienderana nechitarisiko chacho, kazhinji kacho hachina zvishoma kupfuura zvitsva.
Zvamunoda
- 2.5 pounds / 1 kilogram yakakura, okra yakanyanya kana yakanyanyisa
- Juice ye 1/2 lemon
- 1 guruiiiiiiii, yakarohwa
- 2 tablespoons mafuta omuorivhi
- 1 yakakura, nyanya yakasvibira, yakasungirirwa uye inodzwa mumakumbo maduku
- 3 teaspoon munyu
- 1/2 teaspoon mutsvuku
- 3 tablespoons shuga
- 1/3 mukombe inowedzera mhandara yemafuta emuorivhi yekunwa
Nzira Yokuita Izvo
- Kana iwe uri kushandisa yakra itsva, chengetedza ruvara ruchibva kumagumo emapods uye bvisa iyo micheka yakaonda yakavhara mugumo wepamu. Vabata zvinyoro zvishoma kwete kuti zvikuvadzire. Vashongedze kakawanda mumucheka wechiri pasi pemvura inotonhorera yechando, muchivaita nemaoko enyu.
- Zvisvike uye uite kuti zvive mukombe imwe yevhiniga kwemaminitsi makumi matatu. Zvigeza zvakare kuti ubvise vhiniga yose. Dzokorora iyi nzira zvakare. Mushure mokunge okra yenyu inonaya muvhiniga uye inoshambidzwa kechipiri, yakagadzirira kushandisa. Kana uri kushandisa okra yakanyanyisa, yakagadzirira kushandiswa kubva muhomwe.
- Gadzirai anyanisi uye shingairirai. Shambai mafuraji maviri emafuta emuorivhi muhomwe yepakati mukati uye fryi anyanisi kusvikira mutete uye uwedzere. Wedzera okra yakachena kana yechando.
- Shamba uye gadzira nyanya yako. Dhara iyo mumakumbo maduku uye kuiwedzera iyo pani. Wedzera juisi yemurosi, munyu, pepper uye shuga uye shandurai musanganiswa zvakakomberedzwa zvinyoro pamwe nehombe huru yehuni.
- Wedzera mvura, uiise kumota, kuderedza kupisa kusvika pasi uye kuvhara. Regai okra isimire zvinyoro. Kutanga, kuwanda kwemvura mune pani kunowedzera sezvo miriwo inosunungura juer. Iwe unofanirwa kuimiririra kusvikira okra iine nyoro uye mvura inenge yasvika. Edzai okra yako kazhinji kacho uchabika. Kana iri nyoro asi ichiripo yakawanda yemvura, bvisa chifukidzo kuitira kuti mvura inoputika nokukurumidza.
- Apo okra iri nyoro uye mvura inenge yava kuda kuenda, bvisa kupisa uye rega pani inononorere kusvika kutsivhenekeri. Shandura okra kune platter yako yekushandira. Dhairai 1/3 mukombe wemafuta emuorivhi pamusoro pepamusoro pendiro. Iwe unogona kushandira mumba yekamuri yekupisa kana kuvhara nekuiisa firiji iyo usati washumira. Ndinoda kuchenesa ndiroti ine tsanga tsvuku yemononi.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 180 |
| Total Fat | 13 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 0 mg |
| Sodium | 884 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 5 g |
| Protein | 3 g |