Ngiyakuthanda ukwenza i-bamia, kodwa isikhathi sokulungisa i-okra entsha i-consuming ngempela. Ngaphezu kwalokho, ayitholakali kalula emakethe. Ukusebenzisa i-okra efriziwe e-bamia kunciphisa ngempela ngesikhathi, kodwa ayihambisani nokuvutha.
Okuzokwenza
- I-1 pound stew yenkomo, uthathe ama-cubic 1/2 amasentimitha
- Iphakheji elingu-10-ounce ye-okra efriziwe (engahlengiwe)
- I-15-ounce ingaba utamatisi ochotshoziwe noma utamatisi omuncu
- 1 anyanisi ophuzi oqoshiwe
- 2 amathisipuni garlic ogqotshwe
- Usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
- Indawo yenkomo yenkomo, u-anyanisi, u-garlic, usawoti & upelepele embizeni yesithathu. Engeza amanzi ukumboza. Letha kumathumba, unciphise ukushisa ukuze umile futhi umboze. Ukuma kuze kube yilapho inyama isethenda, imizuzu engaba ngu-30.
- Uma inyama ithenda, engeza i-okra. Uma i-okra iqala ukuba ithenda, imizuzu engaba ngu-10, engeza i-1 enganayo ye-utamatisi / utamatisi omuncu ochotshoziwe bese uxuba kahle. I-Sauce iyodla njengoba ipheka.
- Qhubeka ukumama ngehora ngephansi.
- Khonza phezu ilayisi eliphekwe elimhlophe, kanye nesaladi, nesinkwa se-pita.
Ikhonza 4.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 308 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 101 mg |
| I-sodium | 164 mg |
| Ama-carbohydrate | 14 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 36 g |