Izvi zvinosvibiswa muIriland-Gwayana Gwayana rine mbatata ndiro chikafu chinonaka sezvo iwe unogona kubika zvinhu zvose mumusvuta . Ingotakudza zvinhu zvose uye uite kuti ipfuure kwemaawa anenge matatu.
Zvamunoda
- NeGwayana:
- 1 gwayana gumbo (asina kuona)
- 3 tablespoons (45 mL) itsva rosemary
- 4 clove garlic (minced)
- 2 tablespoons (30 mL) tsvuku tsvuku
- 2 tablespoons (30 mL) kosher munyu
- Pamusoro pemapatatayi:
- 15 mapeji mbatata
- 1 kapu (240 mL) yakatsva onion
- 1 kapu (240 mL) bell pepper (mbeu uye diced)
- 2 clove garlic (minced)
- 1 tablespoon (15 mL) munyu
- 1 kikapu (15 mL) tsvuku tsvuku
Nzira Yokuita Izvo
- Gadzirai musanganiswa wegwayana mumudziyo muduku.
- Butterfly gwayana uye inopa hafu yezvigadzirwa mukati uye kusvina zvinosara zviripo pamusoro pegwayana. Pedyo gwayana gumbo uye musunga nekicheni twine kuti uwane iyo.
- Isa gwayana pamusoro pepamusoro pefodya. Rega kusvuta kwemaawa mana pa 225 F / 110 C.
- Rimwe awa mushure mokunge gwayana rave riri mune tsvina, isa mbatatisi, onion, uye bell pepper mune pango yakasimba. Fukidza ne minced garlic, munyu, uye mutsvuku. Isa nzvimbo iyo pan uye mbatata pasi pegwayana. Tarisira kutengesa kubva pagwayana kuti uwane mazamu. Rega mbatata kusvuta kwema2 kusvika 2/12 maawa. Iva nechokwadi chekutengesa dzimwe nguva.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 204 |
| Total Fat | 7 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 32 mg |
| Sodium | 2,655 mg |
| Carbohydrates | 24 g |
| Dietary Fiber | 3 g |
| Protein | 12 g |