Iyi jackfruit curry recipe inowedzera kunakidza uye inogadzirira fantastic yemidziyo kana vegan main dish. Green jackfruit (yakatengwa mazaya kana makedheni) inoshamisa zvakaenzana nehuku muhutano uye inotumidzwa se "nyama yemiriwo" munzvimbo dzakawanda dzeSouth-Asia. MuThailand, jackfruit itsva ("khanun"), iyo michero inotaridzika yakafanana yakafanana nedrian, inogona kuwanikwa yakachena kana yakaomeswa mumisika. Jackfruit ine utano hwakanaka, izere nemavhithamini akawanda nemaminerari, pamwe nesoflavones, phytonutrients uye anti-oxidants.
Zvamunoda
- For the Paste:
- 4 kusvika ku 5 mashizha emashizha (akazara, atsva kana mazaya, anowanikwa muzvibereko kana mufriji mune zvakawanda zvekudya zveAsia)
- 3 makungu epiki (akachekwa)
- 1 tsvuku tsvuku (yakachena, kana kupfuura kana iwe uchida iyo yakasuruvara)
- 4 clove garlic
- 1 tbsp. lemon (kana kuti rime juice)
- 2 tbsp. tsvina yezvirimwa (sauce kana kuti hove nguva dzose kana isiri-yemiti, inowanika paVietnam stores)
- 1/2 kapu yebhasi (itsva, mashizha)
- 2 tbsp. kokonati mafuta (kana canola, muorivhi, kana imwe yakagwinya, mafuta anonwisa)
- 2 tbsp. soy sauce
- Zvichida: 1 tsp. soy mucu (rima, rinowanikwa kuAsia zvokudya zvekudya)
- 1 tsp. shuga
- 1 pombi jackfruit (yakasviba, zvichida isina kuibva uye yakasvibirira, kana 1 inogona kugadzira jackfruit mu brine, kwete syrup, yakasvibiswa)
- 2 tbsp. mafuta (for stir-frying)
- 1 duku kusvika pakati peiiiiiiii (bvisai mumakumbo 8)
- 3-4 tbsp. waini yakachena (kana kuti vhiki yakavhenganiswa newaini, nokuda kwekumhanya-frying)
- 1 bhero tsvuku (bhuruu, de-seeded uye yakasarudzwa kana yakatswa
- 1 bhero tsvuku (tsvuku, de-seeded uye yakasarudzwa kana yakatswa)
- 1 / 3-1 / 2 inogona kukonokora mukaka (zvichienderana nekuwanda kwemuuyu unofarira)
- 3/4 mukombe mutsvuku (yakakangwa yakabikwa, isina kuiswa)
- Kuchengetedza: basil (mutsva, maoko ane rupo)
Nzira Yokuita Izvo
- Gadzirirai bhizha kushira kushandisa shisi kuti ucheke dambudziko guru riri mukati; kurasira tsvina. Kana bhizha mashizha akaoma, iwe unogona kukurumidza kunyorera nekukwira pasi pemamwe mvura inopisa.
- Itai zvose zvinyorwa zvinosungirirana pamwe chete muzvokudya zvekudya kana mini-chopper uye mushandise zvakanaka. Zvimwewo, unogona kuvhara zvakaoma zvinoshandiswa pamwe chete uchishandisa pestle uye matope, ezvo uwedzere mvura inonaya yekubatanidza. Kana iwe usina imwe yezvigadziri izvi, shandisai zvigadzirwa zvakaoma nemaoko, zvino simbisai kuti mubatanidze pamwe nemvura inonaya mumudziyo muduku. Isa pasi pega.
- Gadzira jackfruit kuti zvive zvidimbu zvakatsvaira, kana zvipuka, cubes kana chunks (sezvaunoda nehuku). Kuisa parutivi.
- Isa mafuraji maviri epunikioni mumakiti kana yakadzika frying pan pamusoro pepakati-yakanyanya kupisa. Wedzerai onion uye simbisa-fry 2 kusvika kumaminitsi matatu. Wedzera chiduku chewaini (1/2 kusvika ku 1 mashupusi panguva imwe) pane mafuta akawanda pose apo pani inooma.
- Wedzera bhero tsvuku . Kana ukashandisa jackfruit isina kuibva uye yakasvibirira, kuwedzera iko ikozvino zvakare. Ramba uchikurudzira-kupisa imwe 2 kusvika kumaminitsi matatu, kana kusvika pepper yakanyorova uye yakashanduka yakajeka muvara. Zvakare, wedzera waini shoma apo pani inowoma kuitira kuti zvigadzirwa zvive zvakanaka.
- Wedzera pesa wawakaita pakutanga, pamwe nekisikiti mukaka (kutanga nekuwedzera 1/3 kunogona). Kana ukashandisa jackfruit yakabikwa kana yakagadzirwa, kuwedzera iko ikozvino. Ita zvakanaka kuti uwirirane.
- Deredza kupisa kusvika pakati-pasi, zvichibvumira kuti purogiramu itunganidze zvinyoronyoro 2 kusvika kumaminitsi matatu, kana kuti zvigadzirwa zvinyatsogadzirwa, asi kwete zvakanyanya (bhero tsvuku inofanira kuramba ichichengetedza kusimba kwavo nemuvara). Edza kuti usapfutidza izvi, kana kuti iwe ucharasikirwa nekunhuhwira uye kunakirwa kwepesa. Kana yatoitwa, jackfruit yakasvibirira inofanira kupfa nyore nyore (kufanana nehuku). Kana ukashandisa jackfruit yakasvibira, isina kunyorera, inofanira kuva yakanyorova asi kwete mushy mukugadzirwa.
- Nguva pfupi usati watanga kushumira, wedzerai makanda, nekuvanyongedza mukati. Ita zvino-kuedza-kuedza, kutsvaga muganhu wemuviri, wakasviba, unotapira uye unonaka. Kana isiri yenyoro, uwedzere mamwe hove yehove, soy sauce kana kuti munyu munyu. Kana ukavawo nomunyu nokuda kwekunwa kwako, wedzera imwe inopisa yemonamu kana yemuti juice. Kana isiri yakasvibirira zvakakwana, wedzera zvimwe zvitsva chipi. Kana iwewo unofadza (kana kana iwe unoda muto mutsva), wedzera kamukoni kaduku kakawanda. Wedzera kamukira kaduku kana ukavava zvakare.
- Kuti ushumire, igova mugove kunze mumabhodhoro kana pamahwendefa, kana kuti uzvidzike mukati mekudya. Fukidza nemari yakawanda yebasil itsva, uye ushumire nemafuta akawanda ejasmine-anonhuwira .
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 663 |
| Total Fat | 30 g |
| Saturated Fat | 15 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 0 mg |
| Sodium | 1,372 mg |
| Carbohydrates | 96 g |
| Dietary Fiber | 9 g |
| Protein | 11 g |