I-Okra fairs kahle lapho iphathwa ngokuhlonishwa okufanele. Ithanda izinto ezishisayo (ikhula ekushiseni okuphezulu okushisa kwehlobo ejabulisayo kakhulu, ngiyabonga), ngakho ukugcoba kuhhavini elishisayo kunengqondo. Alikho uketshezi, akukho lutho oluzogqugquzela ukuqothula kwalo omdabu okulula: okra nje, ukushisa, kanye nesikhathi esithile ukukhipha umhlaba wayo, nutty, emaphethelweni amnandi kakhulu. Ngenkathi le recipe yenza uhlangothi olubonakalayo lwesidlo, ngiyaziwa ukuthi ngifaka i-okra egosiwe njengokwedlulele noma isiphuzo ngenkathi yonke isidlo sisaqhubeka-ngaso sonke isikhathi siyinto yokuqala ehamba ngayo, kuthiwa abathandi be-okra qala ukuyibeka phezulu.
Njengoba njalo, bheka ama-pods ngezinga eliphansi (uma likhona) elimnyama. Ufuna okra ekhanyayo, egcwele, ekhangayo-akukho lutho olukhathele noma oludlulile. Ama-pods amancane kakhulu angagcinwa, amakhodi amancane naphakathi kumele abe ncitshiswa njengalokhu echazwe ngezansi. Qaphela iziqu ezinkulu ze-okra; njenge-zucchini, i-okra ingathola amandla uma ifika ekulu, futhi akukho lutho olungashintsha ngempela lokho, njengoba nje ungathanda.
Okuzokwenza
- 1 ipondo
- okra
- 3 anyanisi oluhlaza
- 1 Amafutha wezipuni zemifino
- 1/2 ithisipuni kahle usawoti usawoti
Indlela Yokwenza
- Preheat ihhavini ku-400 ° F. Ngenkathi i-oven ishisa, i-okra igqamile, isusa i-stem eqinile. Sika ama-pods we-okra ngesigamu ngobude ngokusheshisa, ngaphezulu noma ukugosa; ukuwasika ngaphambi kokupheka ekushiseni okushisayo kwehhavini kubonakala sengathi kuqhubeka nokunciphisa isici esincane sokuthi lezi zinhlobo ze-nutty zidume kakhulu.
- Hlanganisa bese ulahla ukuphela kwempande nanoma iyiphi ingxenye eyomile kusuka emaphethelweni aluhlaza we-anyanisi aluhlaza. Sika u-anyanisi ohlaza okwesigamu ubude, bese uwasika (izingxenye ezimhlophe neziluhlaza) zibe ubude obuyi-3 intshi.
- Kungakhathaliseki ukuthi kukhona epanini lokugaya, ephepheni elibhakabhaka, noma esitsheni esikhulu, hlanganisa i-okra ne-anyanisi eluhlaza. Ukushayela imifino namafutha bese ufafaza usawoti. Hamba ukugqoka zonke izinto ngokulinganayo nangokucophelela. Hlanganisa imifino ku-ungqimba olulodwa epanini lokugaya noma ishidi elibikayo lokubhaka.
- Ukuqothula i-okra kuze kube yilapho ithenda kanye namaphethelo alo bhonsa; lokhu kwenzeka ukuthi kwenzeke endaweni ethile endaweni engamaminithi angu-25. Ngemuva kwemizuzu engu-15, ungase uthande ukuthatha i-pan uphinde uvuselele imifino cishe, uqiniseke ukuthi uhlehlisa i-okra emuva koqweqwe olulodwa ngaphambi kokubuyisela i-pan kuhhavini ukuqeda ukugosa. Khonza i-okra egosiwe, eshisayo noma efudumele.
Uma lokhu iresiphi ikuthinta, ungase uthanda i- Okra eqoshiwe noma i- Okra ekhishwe .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 43 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 200 mg |
| Ama-carbohydrate | 5 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 1 g |