Caribbean nyemba yakasvibirira uye mupunga ndiro chikafu chekare chinoshandiswa zvakasiyana-siyana sezvo kune zvikamu muCaribbean. Mune mamwe mazwi, hapana nzira yakarurama kana isina kururama yekuita chikafu ichi, uye iyi miriwo yezvirimwa uye yevganji yeCaribbean style nyeredzi nyemba uye mupunga inongova imwe chete inotanga kutanga. Mamwe maBhaibheri akawanda anoshevedza mukaka wekakhunta, mapapiro, zvose-zvinonhuwira, ginger, kana kunyange zvinonhuwira zvakadai seCreole. Vakawanda veCaribbean vanobikawo vanopika nemhando yavo chaiyo yavanofarira ye-bouillon cubes kuti vawedzere kunatsa pamwe chete, saka inzwa wakasununguka kuwedzera mumoyo wako unofarira bouillon yemiti, kana uchida.
Munyaya iyi yebhinzi tsvuku uye mupunga, utachiona hwakakosha hweprotein uye hurefu-fibiti nyuchi dzakasanganiswa nemamate uye zvinosvibiswa neCaribbean dzakawanda dzakafuridzirwa zvinonhuwira, kusanganisira garlic, nutmeg, clove nesinamoni kune mishonga yemafuta uye yevgan yeCaribbean nyekundu uye rice kudya.
Neine mafuta mashoma anoshandiswa kugadzira anyanisi uye garlic, ino mapeji ndevirindu, vegan, gluten-isina mahwendefa uye ane mafuta akawandisa (iva nechokwadi chokuti unoshandisa mvura panzvimbo yemiriwo muto kana kuve nechokwadi chokuti mushonga wako wemucheka ndeye gluten -kusununguka kana zvichidiwa). Iwe unogonawo kuderedza mafuta uye kuita kuti uite mafuta-usingashandisi pani isina tsvimbo kana kungobata kubika kuputira kubika anyanisi uye garlic, asi mafuta emuorivhi anowedzera kuwedzera kwechingwa.
Onawo: Mamwe mapeji emidziyo kune imwe nguva
Zvamunoda
- 1 anyezi, akachekwa zvishoma
- 3 clove garlic, minced
- 1 tbsp mafuta omuorivhi (kana mamwe mafuta ekupisa mafuta)
- 1/2 tsp nutmeg
- 1/2 tsp cinnamon
- 1/2 tsp cloves
- 1 12 chero ipi zvayo inogona kunwa mahairo (kana mamwe nyemba tsvuku), kusanganisira mvura
- 1 14 ounce inogona tomato, kusanganisira mvura
- 1 1/2 makapu mupunga
- 1 1/2 kapu mvura kana
- minyoro muto
Nzira Yokuita Izvo
Chokutanga, mune peji yakakura, sautee the onion uye garlic mumafuta emaorivhi kusvikira anonisi atendeuka, anenge 3 kusvika ku5 maminitsi. Wedzerai mumucheka, sinamoni uye cloves, uye bvumira kubika kweminiti imwe chete, zvichikurudzira dzimwe nguva kudzivirira zvinonhuwira kuti zvirege kupisa.
Zvadaro, wedzerai mahairi eminyo (musaisa mvura) uye tomato, kusanganisira mvura kubva kune imwe neimwe. Ipa iyo yose kukurumidza kukurudzira kubatanidza zvose pamwe chete zvakanaka.
Rega izvi kuti zvibike kwemaminetsi mashomanana, uye wedzerai rizi nemvura kana yemiriwo muto.
Ivhara skillet uye ureke kubika kwema 30-35 maminitsi, kana kuti kusvikira mupunga wapera uye akawanda emvura akaiswa. Munenge nguva yose yekubika, simbisai mupunga pane dzimwe nguva kuti muve nechokwadi kuti haunamati kune pasi pepani.
Wedzera munyu uye pepper kuti uite. Gungwa munyu kana kuti kosher munyu uye mutsva wakachena mutsvuku inogara yakanakisisa kuti uwedzere kunaka, kunyanya muzvokudya zvakadai seiyi.
Kungofanana neizvi mapeji? Ipapo iwe uchada 7 nzira dzinofadza dzekuita mupunga uye nyemba
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 673 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 295 mg |
| Carbohydrates | 130 g |
| Dietary Fiber | 20 g |
| Protein | 28 g |