Nhauri idzi dzinokosha mumatare eSpanish yekubika, sezvo zvikafu zvakawanda zvinosanganisira mupunga weSpanish uye nyemba. Zvizhinji zvekudya zvekuSpain zvekudya zvinoda mahairi, izvo zvakakosha zvekushandisa gore rose.
Mahairi, ayo anozivikanwa semarume, ane utano hwakanyanya. Ivo vakaderera mune mafuta uye vakazara nemuviri wakaita se calcium uye potassium, kwete kutaura fiber. Izvo zvinewo mapuroteni.
Iyi mbesa yeSpain uye mupunga ndiro inonaka, inonaka inodya isina nyama. Izvo zvakakosha kune chero kudya kwezuva uye kunyanya kubatsira kana uri kuedza kupedza nyama muzvokudya zvako kana kufara kudya chisina nyama. Idya nemupunga, inogadzira kudya kwakakwana mune imwe ndiro. Kune marudzi akasiyana-siyana emamwe mabhisiki eSpanish uye mupunga wejisi. Edzai zvishoma-siyana kubva pamutsva uyu - kuti uwane kuti ndeapi mahairi uye mbeu dzejisi iwe unofanirwa.
Zvamunoda
- 1 lb. (1/2 kg) nyemba dzakaoma (pinto, dzvuku, dzvuku, kana dzisi)
- 2 big cloves garlic
- 1 bay (laurel) mashizha
- 2 kusvika ku3 Tbsp. mafuta omuorivhi
- 1 yellow anion
- 1 tsvuku bhero tsvuku
- 1 Tbsp. isina kufanana neupfu hwakachena
- 1 Tbsp. chikoro chepanish chirikadzi
- Salt to taste
- 2 makapu akabikwa jena jena
Nzira Yokuita Izvo
- Isai maharia mubhodhi rakakura remvura uye muvhare nemvura. Rega nyemba kuti dzipinde usiku hwose.
- Dharira mvura kubva kune nyemba uye udururire mvura yakachena muhari. Iva nechokwadi chokuti pane inenge 1 masentimita emvura pamusoro pehairi kuitira kuti zvifukidzwe zvakakwana. Uyai nemvura kumota. Wedzera jira re bay . Deredza kupisa uye kumira pamusana.
- Gadzirai anyezi uye pepuru tsvuku muzvidimbu zviduku. Cheka garlic clove muimba. Dururirai mapeji 2 kusvika ku3 maorivhi omuorivhi muzinga rinopisa uye kupisa mukati. Apo pani inopisa, wedzerai anyanisi, pepper uye garlic uye musvusa kwemaminitsi mashanu.
- Kamwe kamwe anyanisi yakasvibiswa, wedzera upfu uye funganya. Wedzera 2 kusvika ku3 mappuni emucheka kubva muhari yehairi kusvika pane ganda rinopisa uye sanganidza zvigadzirwa. Kune "sauce," wedzera sipuni yeporogia uye fungisisa zvakazara. Wedzerai muhari yehairi uye gweda.
- Apo mbesa ichinyora, gadzirira mucheka mutsvuku.
- Ramba uchibika kusvikira mbhandi dziri nyore, asi kwete mushy. Wedzera munyu kuvira. Tarisa muhari nguva dzose. Iwe unogona kuwedzera kuwedzera mvura kumabhandi. Vamwe vanoda mahondi nemucheka zvakanyanya semuviri, asi vamwe vanoda kupisa mbesa. Iwe unogona kugadzirisa mvura sezvaunoona yakakodzera zvichienderana nehupamhi hwemuto unoda.
- Shandisai mhondi mumbiya pamusoro pemucheka mutsvuku.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 686 |
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 304 mg |
| Carbohydrates | 125 g |
| Dietary Fiber | 20 g |
| Protein | 26 g |