Mamasadhi akawanda eMorocco, chaizvoizvo, purees yemiriwo yakagadzirirwa inofanirwa kuve inofadza seyokuvhara. Pakati pezvinonyanya kuzivikanwa ndeaalouk , tsvina inokonzerwa neyplant, tomate, uye marlican zvinonhuwira . Iwe uchaita, zvechokwadi, kuwana kusiyana kwakawanda sevabiki kunopesana kwete chete muhuwandu hwavo hwekukohwa mazai kusvika kumatato, asiwo mumashoko ekugadzirisa uye kugadzirisa kwekupedzisira.
Iyi shanduro inosanganisira tsvina yakagadzirwa nechero pamwe chete nekatoriki yakakodzera uye sarplant . Mimiriwo inotungidzirwa nekiki, miriwo uye mafuta emuorivhi kusvikira ichinge yakasvibiswa mukunyanya-kufanana.
Kunyangwe iwe unogona kungochera uye kudzvanya kubereka kana uchiita zaalouk , iwe unowedzera kunaka kuburikidza nekucheka sitiropasi pasi pe broiler; izvi zvinogona kuitwa pamwe chete nemapuropiti paunenge uchigadzirira zvimwe zvinoshandiswa Kana iwe uchida kuwedzera kupisa zvishoma, sezvinoita vamwe vedu mumba mangu, tirai kana kuti tinyora chipire pepper mukati kuti tifunge pamwe nemamwe mhuka.
Zaalouk inonaka uye inofadza kuti inakidzwe yose iri yoga, asi inowanzopiwa sechinoenderana nemidziyo huru yakadai sematekisi , hove yakabikwa, kana lentile yakagadzirwa .
Zvamunoda
- 1 ikakura eggplant (kana 2 miviri)
- 2 bhinzi bheri tsvina
- 3 guru tomato
- Zvasarudzo: 1 kana 2 chirim pepper
- 4 kusvika ku6 clove yegoriki (yakagadzirwa zvakanaka kana yakamanikidzwa)
- 1/3 kapu yakasikwa cilantro itsva uye / kana parsley
- 2 teaspoons paprika
- 1 supuni 1 kumini
- 1 1/2 mashupuni munyu
- 1/3 mukombe wemafuta
- 2 tablespoons juisi yemamu, kana kuti kuravira
- Optional: 1 chirim pepper
Nzira Yokuita Izvo
Kunyorera Miti
1, Preheat broiler yako kusvika pakakwirira. Rongedza hombe huru yekubheka nealuminium pepi.
2. Chengetedza tsvina kubva paiiiii uye muiise iyo hafu yakareba. Zviise pabheka peji, rutivi rweganda kumusoro.
3. Chengetedza tsvina kubva kune pepuru tsvuku, sarudzai muhafu yakareba uye bvisa mbeu. Isai peputi tsvina yeganda pamucheto wekubheka, uchidziputira neruoko rwako (kana kuvhuna zvidimbu kana zvikadikanwa) kuitira kuti vagare pasi.
4. Gadzira miriwo pasi pemirairi kwemaminitsi gumi kusvika pamakumi maviri, kana kusvika zvipembenene zviri pepper zviri masikati uye zvakasvibiswa uye eggplant inonyorera uye inobereka kugunzva. Kana iyo puropisi inopedza kugadzira pamberi pebiplant, vabvisei pahote apo mbeu yepuroplant inoguma.
Ita Zaalouk
- Kunyange zvazvo sarplant uye pepper iri kunya, prep zvasara zvinoshandiswa. Tsunga, mbeu uye usike utamate. Vachiendesa kune yakadzika skillet uye uwedzere garlic, cilantro, maorivhi, mvura, nezvinonhuwira.
- Bvisai uye murasire ganda kubva kune yakabikwa bhero tsvuku; zvisikwa zvikadzikisa uye uzviwedzere ku skillet. Uine kapuni, ubudise nyama yepuroputa yakakangwa, kurasikirwa magumusi makuru embeu. Gadzirai kana kuisa sarplant ipapo woiwedzera ku skillet. Rega ganda.
- Itai kuti musanganise zvinoshandiswa, chengetedza skillet uye simmer pamusoro pemhepo inopisa kwemaminitsi makumi maviri, zvichikurudzira dzimwe nguva.
- Shandisa kapu kana mashizha kuti aparadze uye kuchenesa tomate yakabikwa uye eggplant, wedzera juisi yemurosi, uye ramba uchibika, usina kufuka, kuderedza mvura. Kurudzira dzimwe nguva uye uchengete ziso pamoto, uchigadzirisa kana zvichidiwa kuti urege kupisa zaalouk .
- Gara uye gadzirisa nguva. Ramba uchibika kusvikira zaalouk yakaderera kusvika pakuita-kufanana kwakafanana (iwe unofanirwa kuikonzera mumuviri unotapira mukatikati pehari).
- Shingaiya ushamwari kana kuti kutonhora nechingwa chinopisa . Kamwe parsley itsva kana kuti mafuta emafuta emuorivhi anogona kushandiswa sekugadzirisa. Minced yakabikwa chilipe pepper inogona kupiwa kune rumwe rutivi sechidimbu chesadidhi.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 194 |
| Total Fat | 13 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 0 mg |
| Sodium | 596 mg |
| Carbohydrates | 19 g |
| Dietary Fiber | 5 g |
| Protein | 4 g |