Yakasvibiswa anyanisi, garlic, uye mashoma tateyasi inogadzira micheka yakanaka inonaka, yakra yakachena. Kubika okra nenzira iyi-pasina mvura yakawanda uye nehuwandu hwakawanda hweasiti (kubva pamamato) -inoita kuti "slide" chinokonzera vanhu vakawanda vanoshamwaridzana ne okra. Mafuta anobva kuIndia anoita kuti chikafu ichi chive chakakwana kune chikafu chezvirimwa nemupunga uye lentiki kana nyemba, asiwo ichinyanya kunakidza pamwe chete nemhuka yakakangwa.
Cherechedza kuti chikafu ichi chinoshevedza zvakanaka, saka enda mberi uzviite mberi kwenguva (kunyange mazuva mashomanana mberi) uye itazve sezvinodiwa. Zvipfeko zvinonyanya kunaka pamwe chete namazai akachekwa, sezvandiri ini, unofarira kudya kwekudya kwakanaka.
Zvamunoda
- 1 1/2 pounds okra
- 1 iri pakati pejena kana tsvuku yeiiii
- 3 mashizha tomato (
- tomato yemakinini inoshanda zvakanaka mumutsara uyu)
- 3 clove garlic
- 1 Tapepoon mafuta yemafuta
- 1 1/2 teaspoon chile powder (Ndinoda ancho chile pfupa yeidyo iyi, asi yakanyatsogadziriswa)
- 2 maspuniki
- cumin mbeu
- 1 teaspoon turmeric
- 1/4 teaspoon cayenne (optional)
- 1/2 teaspoon yakanaka yegungwa munyu, uyezve kuverenga
- 1 Tapepoon muto wemamu
Nzira Yokuita Izvo
- Bvisa uye usiye tsvina inopera kubva kune okra uye ucheke mapodhi mu 1 / 4- kusvika ku1 / 2-inch tlic. * Isai prepre okra parutivi.
- Nyora uye sanisai zvigunwe ; zvigadzire parutivi.
- Chop the tomato, kuchengetedza majisi avo; shanisa uye fungisa garlic; vaise zvose zviri zviviri.
- Pisa mafuta muhomwe huru yakanyanya kupisa kana kuisa ganda pane kupisa kukuru. Kana imwe nguva mafuta ari kupisa, wedzerai anyanisi akachekwa uye kubika, achikurudzira kakawanda, kusvikira anyanisi atanga kuonda, anenge maminitsi mashanu.
- Wedzera kariki uye kubika, kusveta, kusvikira zvinonhuwira, zvinenge masekondi makumi matatu.
- Wedzerai chikafu chechile, mbeu dzekumini, turmeric, uye cayenne, kana dzichishandisa, uye kubika, zvichiita kuti zvinonhuwira zvisave, mamwe masekondi makumi matatu.
- Wedzera okra uye simbisai kuti mupfeke zvidimbu neanisi-spice musanganiswa.
- Wedzerai tomate, chero majisi avakabudisa, munyu, uye 1/2 mukombe wemvura.
- Ita kuti ubatanidze zvose uye ugovhara. Deredzai kupisa kuti murambe muchimirira.
- Ika hovha kusvikira okra iri nyoro uye zvinonhuwira zvakanyatsogadzirwa 5 kusvika 10 maminitsi.
- Bvisa kupisa. Ita mujisi remuori uye uwedzere mamwe munyu kuti unye, kana uchida.
- Shumira okra inopisa kana inopisa (kunyange, sezvakataurwa pamusoro apa, zvinosara zvinotonhora zvakanaka, zvakare).
* Kana une nyoro, duku, duku, yakra chaiyo itsva, unogonawo kubika. Iwe unogona kuwedzera kuwedzera nguva yekubika nemaminitsi mashomanana, asi zvisinei, unogona kuenderera mberi nekapepe sezvakanyorwa asi pasina okra yekucheka.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 109 |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 228 mg |
| Carbohydrates | 19 g |
| Dietary Fiber | 5 g |
| Protein | 4 g |