7 zabwino zabwino za okra

Zamkati

• Maphikidwe athanzi ndi therere
• 1. Nkhuku ndi therere
• 3. Okra saladi ndi ricotta

Okra ndi masamba otsika kwambiri komanso masamba okhala ndi fiber yambiri, zomwe zimapangitsa kuti ikhale njira yabwino yophatikizira zakudya zolemetsa. Kuphatikiza apo, therere limagwiritsidwanso ntchito pothandiza kuchepetsa matenda ashuga, chifukwa amathandizira kuwongolera shuga.

Okra amagwiritsidwa ntchito kwambiri pazakudya zonse ku Brazil, monga nkhuku yachikhalidwe ndi therere yochokera ku Minas Gerais, ndipo kumwa kwake kumabweretsa zabwino monga:

1. Thandizani kuti muchepetse thupi, chifukwa imakhala ndi ma calorie ochepa ndipo imakhala ndi michere yambiri, yomwe imakulitsa kumva kwa kukhuta;
2. Sungani kuchuluka kwa shuga m'magazi, chifukwa chokhala ndi mavitamini ochepa komanso kupezeka kwa fiber;
3. Sinthani mayendedwe amatumbo, chifukwa cha kupezeka kwake kwakukulu kwa ulusi;
4. Sungani kuchuluka kwama cholesterol, chifukwa imakhala ndi ulusi wosungunuka, womwe umachepetsa kuyamwa kwa mafuta m'matumbo;
5. Kuchepetsa nkhawa ndikuthandizani kuti mupumule, chifukwa ndi magnesium yolemera;
6. Pewani kuchepa kwa magazi m'thupi, chifukwa ili ndi folic acid;
7. Sungani thanzi la mafupa, chifukwa ili ndi calcium yambiri.

Sizachilendo kuti therere lipange drool pokonzekera, ndikupewa vutoli, imodzi mwa njira zotsatirazi iyenera kugwiritsidwa ntchito:

1. Ikani mafuta a maolivi kapena mafuta mu poto wosalumikiza ndikuti uziwotha pang'ono musanawonjezere okra wosambitsidwa. Onetsetsani bwino mpaka madontho onse atseguke ndi owuma. Ngati mungathe, lowani okra mu viniga ndi supuni 2 zamadzi kwa mphindi pafupifupi 20.

2. Sambani ndi kuumitsa therere ndi nsalu ndikuyika bulauni mu poto ndi mafuta ndi supuni 2 za viniga. Onetsetsani bwino mpaka madontho onse atuluka ndikuuma.

3. Sambani, pukuta ndi kudula okra ndikuyika mu uvuni kwa mphindi 15. Dontho ladzaza lidzauma ndi kutentha kuchokera ku uvuni, ndipo therere lidzaphika panthawiyi. Kenako, chotsani okra ndikupaka adyo ndi mafuta, kapena momwe mungakondere.

Maphikidwe athanzi ndi therere

Zina mwazomwe mungasankhe ndi okra ndi izi:

1. Nkhuku ndi therere

Zosakaniza:

• 1/2 makilogalamu a nyama yapansi (yopangidwa ndi nyama zowonda monga bakha)
• 250 g wa therere
• Madzi a mandimu awiri
• 1 sing'anga anyezi, odulidwa
• 3 adaphwanya adyo
• Supuni 2 zamafuta
• Supuni 2 za oregano
• Mchere, tsabola ndi parsley kulawa

Kukonzekera mawonekedwe:

Sambani ndikudula nsonga za therere ndikuzilowetsa m'madzi a mandimu kwa mphindi 30. Chotsani m'madzi ndi youma kuti mupewe kupanga drool. Kenako, therere liyenera kudulidwa mzidutswa ndikuyika pambali. Tengani nyama ndi adyo, tsabola, mchere ndi parsley ndikupaka poto ndi mafuta ndi anyezi. Lolani kuphika kwa mphindi 20. Onjezani okra ndi oregano, kulola kuphika kwa mphindi 10. Kutumikira mukadali kotentha.

3. Okra saladi ndi ricotta

Zosakaniza:

• 200 g wa therere
• Tsabola wochepa wachikasu 1
• 1 sing'anga anyezi, odulidwa
• 50 g wa maolivi odulidwa
• 150 g ricotta watsopano
• Supuni 3 za viniga
• Supuni 3 zamafuta
• Juice madzi a mandimu
• Mchere kuti ulawe

Kukonzekera mawonekedwe:

Sambani okra, dulani malekezero onse ndikulowetsa m'madzi ndi mandimu kwa mphindi 15. Tsirani ndipo, poto ndi madzi ndi mchere, pikani okra kwa mphindi 10. Tsanulira, lolani kuziziritsa ndikudula okra mu magawo. Wiritsani anyezi kapena uwathamangitse mofulumira mu mafuta, kuti asatenthe. Phwanyaphwanya mwamphamvu ricotta ndikusunganso. Ikani tsabola mu uvuni wapamwamba kwa mphindi 10, kenaka dulani zidutswa kapena cubes zazikulu. Mu chidebe, sakanizani zosakaniza zonse, onjezerani maolivi ndi nyengo ndi viniga, mafuta ndi mchere.