U-Okra (Abelmoschus esculantus) ungomunye walezo zitshalo zemifino nje ukuthanda ukuzonda. Eyaziwa nangokuthi i- gumbo , i-bamia, i-quingombo ne- bhindi , le mifino iba yinkinga encane uma ingalungile kahle.
I-Okra iyinambitheka efunyenwe eTurkey, njengoba nje yonke indawo emhlabeni wonke. Uma ungumfana womhlaba wayo, ukunambitheka okunjengokungathi ngiyena, uzoqiniseka ukuthi uyakujabulela lokhu iresiphi elula yaseTurkey ethi 'zeytinyağlı bamya' (zay-TEEN'-yah-luh BAHM'-yah), noma i-okra Amafutha e-Olive.
Njengamanye amaningi izitsha zemifino yaseTurkey ephekwe ngamafutha omnqumo , le recipe iqukethe izithako ezimbalwa kuphela, okuvumela ukunambitheka kwangempela kwe-okra kukhanye.
Uma uhlela ukusebenzisa i-okra elisha, qinisekisa ukuthi ama-pods amancane, amancane futhi anethenda. Abadala nabakhulu kakhulu ama-pods, ama-hard and slimier angayithola. Ngivame ukusebenzisa i-okra efriziwe ukuze ngisindise isikhathi. Kuye ngokuthi umkhiqizo, kuvame ukuba mncane kakhulu kunamasha.
Okuzokwenza
- 2.5 amakhilogremu / 1 kilogram elincane, i-okra enhle noma efriziwe
- Umusi we-1/2 lemon
- 1 anyanisi esikhulu, oqoshiwe
- 2 wezipuni amafutha omnqumo
- 1 utamatisi omkhulu, ovuthiwe, uhlutshiwe futhi uthathe ama-cubes amancane
- 3 amathisipuni usawoti
- 1/2 isipuni pepper omnyama
- 3 wezipuni ushukela
- 1/3 indebe eyengeziwe amafutha omnqumo virgin for ukuhlobisa
Indlela Yokwenza
- Uma usebenzisa i-okra esisha, qeda u-rough uvela emaphethelweni we-pods bese ususa i-membrane elincanyana ehlanganisa ukuphela komuthi. Ziphatheni ngobumnene ukuze zingabalimazi. Hlanganisa izikhathi eziningana emgqeni wecingo ngaphansi kwamanzi abandayo abandayo, uwaphendule ngezandla zakho.
- Ziphuze bese uzivumela zifake indebe eyodwa kaviniga cishe imizuzu engama-30. Geza futhi ukuze ususe wonke uviniga. Phinda le nqubo futhi. Ngemuva kokuba i-okra yakho igcobe kuviniga futhi ihlanza okwesibili, ilungele ukusebenzisa. Uma usebenzisa i-okra efriziwe, ilungele ukusebenzisa kahle esikhwameni.
- Gcoba u-anyanisi futhi usike ngokucophelela. Sishisa ama-tablespoons amabili amafutha omnqumo epanini elingaphakathi bese uthole u-anyanisi kuze kube yilapho ithenda linciphisa. Engeza i-okra entsha noma efriziwe.
- Geza uphinde ususe utamatisi wakho. Yenza ibe ngamacube amancane bese uyifaka epanini. Engeza ijusi kalamula, usawoti, pepper kanye noshukela bese uvula ingxube ngokuzenzekelayo ngesipuni esikhulu sezinkuni.
- Engeza amanzi, ulethe emathumba, unciphise ukushisa kuya phansi bese umboza. Vumela i-okra ibumbise kahle. Okokuqala, inani lemanzi epanini liyokhula njengoba imifino ikhulula ijusi. Kumele uzibambe kuze kube yilapho i-okra inomthelela kakhulu futhi uketshezi luya. Hlola i-okra yakho izikhathi ezimbalwa uzopheka. Uma zinezinwele kodwa kusengenqwaba yamanzi, khipha isembozo ukuze uketshezi lukhuphuke ngokushesha.
- Uma i-okra isethenda futhi uketshezi luphelile, cisha ukushisa bese uvumela ipani lipholile phansi ekamelweni lokushisa. Dlulisa i-okra ekhelini lakho lokukhonza. Gcoba i-1/3 indebe yamafutha omnqumo ngaphezulu kwesitsha. Ungakwazi ukushisa lokushisa ekamelweni le-okra noma ikhava bese uyifakisa ngaphambi kokukhonza. Ngiyakuthanda ukuhlobisa ipuleti ngenxenye encane yelamula.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 180 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 0 mg |
| I-sodium | 884 mg |
| Ama-carbohydrate | 16 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 3 g |