MuMorocco sardines inogona kuwanikwa mune zvakawanda mumhenderekedzo yakareba, zvichiita kuti hove duku idzi dzinonakidza dzigone kutenga. Kune mhuri dzinogara munzvimbo dziri pedo negungwa, sardines inokosha, ichiratidza sechinhu chenguva dzose kana isiri yega yega pamatafura avo.
Kupisa uye kutengesa kunze, pane chimwe chikonzero chakanaka sarudza sardines pamusika wehove -iyo yakanaka zvikuru kwatiri! Richine vitamini B uye omega-3 fatty acids pamwe chete ne calcium uye vitamini D, sardine inonaka, inononoka inoonekwa semafuta,
Kunyange zvazvo mamwe maitiro anozivikanwa eMoroccan kune sardine anosanganisira kushaya nguva uye kushandiswa kwepamberi - Ndiri kufungidzira zvakadyiwa zvakagadzirwa sardines uye sardine balls mu tomato sauce - mharidzo yakajeka inoratidzwa pano inoda kushanda pasina.
Kubika ndiro imwe yenzira dzinokurumidza, dzakaoma zvikuru kugadzirira sardine yose. Kunyange zvazvo zvisina kudikanwa, kuita kudaro pamubhedha wematombo munyu kunodzivirira chero kunamatira kune pani uye kunopesana nechinguva chiduku chinonaka. Hapana kuunganidza kunodiwa, asi ini ndinoona kuti kuwedzerwa kwepiresi nemafuta emuorivhi kunowedzera kunaka kwezvakanaka zvehove iyi. Maarimu esimbi anogona kuiswa pamusoro pemasidine paanenge achibika, nemonmon wedges uye kumini inopiwa semakodini patafura.
Bvumira inenge imwe hafu pound (250 g) yemasadhiini kumunhu mumwechete paanoshumira sardine yakabikwa yakagadzirwa semutambo. Ihove inofanira kunyorerwa uye inodzingiswa isati yabika.
Zvamunoda
- 1 kg (kana 2 lbs.) Yose yakachena sardines
- 1 tablespoon mafuta omuorivhi
- 1/4 kapu yakawanda gungwa gungwa munyu (kana dombo munyu, zvishoma kana zvishoma sezvinodiwa)
- Pepper tsvina pasi kuti inwe
- Kuchengetedza: nyuchi yakachena (yakatsetseka yakagadzirwa kana kudonhedzwa mu wedges)
- Kuchengetedza: kumini (semuviri wekushumira)
Nzira Yokuita Izvo
- Preheat oven yako kusvika ku 350 ° F (175 ° C).
- Shamba ma sardine mumudziyo wemvura, uchibvisa zviyero zvese zvinosara neke duku. Dhonza sardines.
- Kana uchida, chengetedza chidha chisina kuvhaka kana chigadziko chakakonzerwa nealuminium. Gadzirai dombo remunyu kana kuti gungwa rakaoma munyu pazasi uye kuronga sardines pamusoro pemunyu.
- Bhurai kana kuputira sardine imwe neimwe nemuorivhi muduku uye nguva yakawanda nepasi pevhu. Kana uchida, shandisa rimwe dombo remunyu pamusoro pehove, kubvarura nechingwa zvishoma zvitsvuku zvemononi.
- Bhabha sardines pakati pevheni yependi yakapetwa kwemaminitsi gumi, kana kuti kusvikira ganda ranyura nyore nyore uye hove iri nyoro. Nokuda kwemavara akaoma, kubika mukumusoro kwechoto.
- Shandura sardines kune platter inoshandiswa yakagadzirwa nemonmon wedges. Cumin inogona kugoverwa patafura semudiwa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 591 |
| Total Fat | 32 g |
| Saturated Fat | 12 g |
| Unsaturated Fat | 14 g |
| Cholesterol | 223 mg |
| Sodium | 7,291 mg |
| Carbohydrates | 0 g |
| Dietary Fiber | 0 g |
| Protein | 71 g |