Hutsva mbeu tsvina - kana mhete yehairi, sevakawanda vanovadana - vanoita ruvara, ruvara kune zvimwe zvakawanda zvekudya. Vamwe vanovada kubika kana kubika, saka vanonyorerwa nejeri yakawanda uye vakagadzirirwa kunwa nomunyu, pepper, uye kuwedzera kweMoroccan kwekumini uye cayenne.
Pakusarudza nyemba, sarudza mifananidzo yakajeka, isina gwapa. Muduku, mbeu dzakasvibirira dzinoshandiswa, sezvinoitwa nenyuchi dzakasimba zvakakwana kuti dzive nyore kupinda muhafu. Kana usina kubika mahairi pakarepo, firatira muhomwe yepurasitiki nehombodo yechipiro inowanikwa kuti iwane huwandu hwemunyoro.
Mbeu inogona kugadzirirwa zuva risati rapera uye rinodzokorora. Vanoita zvakanakisisa kuenda kuMoroccan Grilled Lamb Chops kana Moroccan Kefta Meatballs mu Butter Sauce .
Uyezve edza Moroccan Style Green Bean Saute neNyva Mbatata.
Zvamunoda
- 1 pound (inenge 1/2 kg) mahonji matsva
- 1 kusvika ku 2 maspuniji (mafuta kana maorivhi)
- 2 kusvika 4 madukuvha evhaki (yakamanikidzwa kana yakanyatsoputika)
- Dash munyu
- Dash cumin
- Pinch pepper cayenne
- Optional: 2 maspuniji matsva eparsley (akachekwa)
Nzira Yokuita Izvo
1. Chengetedza kana kubvisa kumigumo kubva kumabhangi ehodhi, kubvisa chero micheka yakaoma iyo inogona kutarisa urefu hwebhinzi. Hasi dzose maharage achave ane fiber. Kana nyemba iri yakareba zvakanyanya, inogona kutemwa kana kuputswa mukati hafu kuti ive nyore nyore kudya.
2. Kushambidza uye kubvisa nyemba.
3. Fukidzai mahairi kusvika padziva-nyoro nekubikira kana kupisa.
- Kubikira, isai mahairi muhari uye uvhare nemvura inotonhora yakarungwa. Uyai kune chemota, uye chengetedzai kupisa uye musvike kusvikira maitwa, maminitsi mashanu kusvika ku7. Nenguva iyo unodonha nyemba ugoyerera mumvura yekushambidza kwechando kwemaminiti maviri kana maviri, ndokudhonza zvakare.
- Kuti uite sewaini, uuye nekeji yemvura yakarungwa kunamatira mubhodhi yakagadzirwa nesimbi. Wedzerai mahesheni, mavharo, uye vhuvhu, kusvika pamuchiri-nyoro, maminitsi mashanu kusvika ku7.
4. Sungunusa bhotela - kana kupisa mafuta emuorivhi - mune gorosi kana skillet pamusoro pepakati-pasi moto. Wedzera garlic uye sunga kweminiti kusvikira kunhuhwirira; usapisa.
5. Wedzerai mahairi vemavara kune pani uye nguva yekudya nemunyu, pepper, kumini, uye pepper cayenne. Isai zvinyoronyoro uye gadzirai kusvikira mbesa dzichipisa kuburikidza.
6. Kana ukashandisa parsley, nyoronyororera mukati uye usasa pamusoro pepamusoro sekunakisisa. Shumira pakarepo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 259 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 55 mg |
| Carbohydrates | 42 g |
| Dietary Fiber | 13 g |
| Protein | 11 g |