Izithako ze-High-Protein Colocasia (Arbi) Stir Fry

• 3 tbsp Ghee (घी)
• ½ tsp Heeng (हींग)
• ½ tsp Imbewu ye-Carom (अजवाइन)
• ½ kg I-Colocasia (अरबी)
• 2 nos Ushizi Oluhlaza, osikiwe (हरि मिर्च)
• Usawoti ukunambitha (नमक)
• 1 inkomishi ka-anyanisi, osikiwe (प्याज़)
• ¾ tsp I-Turmeric (हल्दी)
• 2 tsp Chilli Flakes (कुट्टी मिर्च)
• 1 tsp Chaat Masala (चाट मसाला)
• I-Coriander entsha, isandla esinqunyiwe (हरा धनिया)

Iziyalezo Zokulungiselela I-High-Protein Colocasia (Arbi) I-Stir Fry

1. Lungisa i-Colocasia (Arbi):
   • Geza i-colocasia bese uyisika ibe ama-wedges noma ama-cubes. Hlanza kahle ngaphansi kwamanzi agobhozayo ukuze ukhiphe noma yikuphi ukungcola noma ukungcola.
2. Ukupheka:
   • Shisisa i-ghee epanini noma e-kadhai phezu kokushisa okuphakathi.
   • Engeza imbewu ye-heeng ne-carom ku-ghee eshisayo. Ziyeke zihwamuke imizuzwana embalwa zize zikhiphe iphunga lazo.
   • Engeza upelepele oluhlaza, kulandele ama-colocasia wedge alungisiwe. Govuza kahle ukuze ugcobe i-arbi nge-ghee efakiwe nezinongo.
3. Sautéing:
   • Gcoba ama-colocasia wedge imizuzu embalwa phezu kokushisa okuphakathi, ugovuze ngezikhathi ezithile. ngisho nokupheka nokubansundu. Zivumele zibe nsundu osagolide emaphethelweni.
4. Isinongo:
   • Fafaza usawoti ngokunambitha. Engeza ucezu luka-anyanisi, i-turmeric, ama-chili flakes, ne-chaat masala ukuze uthole ukunambitheka okwengeziwe. Qhubeka upheka phezu kokushisa okuphakathi kuze kube yilapho i-colocasia isithambile futhi iphekwe. Lokhu kungase kuthathe amaminithi angu-15-20, kuye ngosayizi wama-wedges kanye nezinhlobonhlobo ze-colocasia.
5. Final Touch:
   • Uma sekuvuthiwe, jika vala ukushisa bese udlulisela i-colocasia esitsheni sokuphakela. Gcoba ngamaqabunga e-coriander asanda kusikwa.

Izinzuzo Zomsoco Ze-High-Protein Colocasia (Arbi): I-Colocasia, eyaziwa nangokuthi i-Arbi, iyimpande yemifino ecebile izakhi ezibalulekile. Iphezulu ku-fiber yokudla, i-vitamin C, ne-vitamin E, okwenza kube nenzuzo empilweni yokugaya ukudla kanye nokwesekwa kwamasosha omzimba. I-Ghee yengeza amafutha anempilo, kuyilapho izinongo zifaka ama-antioxidants kanye nezakhiwo eziqeda ukuvuvukala.

Ukunikeza Iziphakamiso

Faka le-Colocasia enephrotheni ephezulu ugovuze ushisayo nge-roti noma ilayisi. Kwenza isidlo esiseceleni esilungile noma isidlo esikhulu uma sibhangqwe nokuhambisana namaprotheni acebile njengelentili noma iyogathi.

Le recipe ye-High-Protein Colocasia (Arbi) Stir-Fried iyisidlo esinomsoco nesinokunambitheka kulula ukuyilungiselela. Ilungele ukudla okusheshayo futhi igcwele izinzuzo zezempilo. Jabulela lokhu sibiliboco kwendabuko kwaseNdiya futhi wengeze ukuthinta okunempilo ekudleni kwakho.