Ichi chine utano jambalaya recipe hachisi chinhu chakasviba nechando chakasvibirira, mishonga yakashata, uye Cajun seasonings. Zvinowedzera zvikwereti kune chikafu chinoraramirira icho chiri chichiri chekanori.
Nenguva isipi, zvigadzirwa zvechigarire zvinoshandiswa mujambalaya zvakaisvonaka zviri nyore kugarisa mukudya kwakanaka. Ichi chikafu chinowedzera kushandisa ruzizi rusvibiswa kusiyana nekushandisa mucheka mutsvuku, zvisinei. Mucheka wakachena ndiyo iwe waunowanzoshandisa mujambalaya, saka kushandiswa kwakajeka kwejisi rakasvibirira kunoita kuti kuve nyore kuchinja kunokupa humwe hutano hukakera.
Chero chero chikafu kana chikafu chine utano angaziva kuti mucheka mutsvuku haisi chakanakisisa chaunosarudza iwe uchiedza kudya utano hwakanaka. Mucheka wakachena wakashandurwa, uye yakawanda yemasikirwo, ehutano zvikamu zve rizi rinobviswa. Zvakawanda zvevhitamini nemaminerari uye zviyo zvine fiber zvakapera paunotanga mapeji emucheka mutsvuku. Asi kana ukashandura iyo kuti iine jira rakasvibirira, iwe zvino wava kuwana fiber, mavitamini, nemaminerari iwe zvaungadai usingawani.
Zvimwe zvinosanganisa zvinosanganisira chikwama chenyama, shrimp, uye sausage. Iyi kemuchesi inoshandisa mbuto yekuku inenge yakaderera mumafuta uye makoriyori kupfuura masizi akajairika. Shrimp inowanzoperera mumafuta uye makoriyori, uye nhamba shomanana yehudyu dzekuku, kunyange yakakura mumafuta kupfuura mukaka wehuku, inogona kuchengetedza chikafu chakaonda.
Mimwe miriwo nemafuta anoshandiswa ndeyekuti ane hutano hwakanaka, uye inoita chikafu chinonaka. Celery, bhero bell pepper, uye tomato inotakura mavitamini uye michina uye fiber.
Zvamunoda
- 8 oz. kusvuta
- chicken sausage , yakagadzirirwa mu 1/2 masendimita emari
- 8 oz. bhabheri, skinless chicken mahudyu, akacheka muzvimedu zvakasungwa
- 1 Tbsp mafuta eCanola
- 1 cup cup chopped
- 1/2 kapu yakasikwa
- bhero bell pepper
- 1 clove minced garlic
- 1 Tbsp fresh thyme
- 1 1/2 makapu
- tsanga yakareba chena jisi
- 2 makapu kana mukaka
- 1 28-oz. anogona kudonha tomato, kusagadzikana
- 1/4 tsp munyu
- 1/4 tsp pasi pepisi tsvuku
- 1/8 tsp pasi tsvuku tsvuku
- 1 lb. shrimp, peeled
Nzira Yokuita Izvo
1. Muhovhoni huru yemuchivande, isa sausage yekuku uye chicken pamusoro pepakati-yakanyanya kupisa. Ita pani neyo isati yakagadzika kubika spray kuti uite izvi kuitira kuti nyama yako uye masizi usanamatira pani. Ramba uchifambisa nyama uye simusi mupani, uye ramba uchibika kusvika vasati vanyorova, uye huku hausi pini mukati mega. Kamwe kana huku uye soseji zvikagadzirwa, bvisa uye gadzirisa.
2. Wedzera mafuta egorola pani, uye gadzira celery, pepirita yakasvibirira, uye garlic kwemaminitsi 3-5, kusvika mutete. Wedzera thyme uye mupunga, uye gadzirai mamwe maminetsi matatu. Itai kuti muto medu, tomato, munyu, mutsvuku, uye pasi tsvuku tsvuku.
3. Vhivha, uye gadzira maminitsi makumi maviri, kusvikira mvura ichinge yawedzerwa. Wedzera shrimp, uye gadzira maminitsi 3-5 kwenguva yakareba, kusvikira shrimp ichinyoro pink.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 393 |
| Total Fat | 12 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 152 mg |
| Sodium | 773 mg |
| Carbohydrates | 41 g |
| Dietary Fiber | 3 g |
| Protein | 29 g |