John Myers
Zamkatimu
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zosakaniza
- 200 g Bulgur
- 400 g Mwatsopano nkhuku bere
- 1 Diced anyezi
- 1 clove Adyo akanadulidwa
- 250 g Green zukini cubes
- 250 g Paprika wodulidwa
- 0,5 Leek imadulidwa motalika ndi kudula
- 50 g parsley akanadulidwa mpaka yosalala
- 3 tsp Msuzi wa paprika
- 3 tbsp Mafuta a azitona
- Grated mchere, tsabola ndi nutmeg
- 500 ml Msuzi wamasamba wopanda yisiti kapena msuzi wa nkhuku
malangizo
- Ikani bulgur mu sieve, muzimutsuka bwino ndi madzi ozizira ndikukhetsa
- Tsukani bwino mabere a nkhuku (mumatsuka ma histamines), yanikani ndikuwotcha mwamphamvu ndi mchere ndi tsabola.
- Kutenthetsa mafuta a azitona mu poto lalikulu, lathyathyathya ndi mwachangu nkhuku pamodzi ndi anyezi cubes ndi adyo mwamphamvu.
- Onjezani tsabola zamkati ndikusakaniza bwino
- Onjezerani bulgur, leek strips, zukini cubes ndi paprika cubes, mudzaze ndi madzi, kuchepetsa kutentha ndi kulola kuti ayimire.
- pafupifupi. Simmer kwa mphindi 25, ndikuyambitsa mobwerezabwereza
- Nyengo kuti mulawe ndi uzitsine wa nutmeg ndipo, ngati n'koyenera, onjezerani mchere ndi tsabola pang'ono
- Sakanizani parsley mu bulgur ndikutumikira
- Chowonjezera chokoma: yoghuti ndi kirimu wowawasa mu magawo ofanana, mchere pang'ono ndi timbewu tating'ono tating'ono tating'ono tating'ono tating'ono tating'onoting'ono timakoma ndi izo (makamaka ngati simukukonda kukoma kwa adyo wamphamvu!)
zakudya
Kutumiza: 100gZikalori: 178kcalZakudya: 14.8gMapuloteni: 11.6gMafuta: 8g
