Nyore yeGwayana Dzakatemwa

Mhuri yako ichada mavhenekeri akawandisa mumvura iyi iri nyore. Kusanganiswa kwe ginger, sinamoni, uye kumini kunowedzerwa pane zvakagadzirwa pamwe chete nemamate, garlic, uye rimwe remuto wemamuro.

Kana ukasarudza kushandisa mucheki anononoka, tarisa mazano uye kuchinja kunotevera kamukira.

Shandisai gwai regwayana nemucheka unopisa wakagadzirwa, gorosi, kana kuti mukoma, pamwe chete neshadhi yakadonhwa nyore.

Zvamunoda

• 1 1/2 kusvika 2 mapaundi gwayana rejeri risina hanya (kana gwayana rekucheka)
• 1/2 teaspoon kosher munyu (kana kutora)
• 1/4 teaspoon pasi pasi pepiresi
• 1/4 mukombe wose-chinangwa choupfu
• 1 tablespoon mafuta omuorivhi
• 1 mashizha anyezi (akachekwa)
• 2 clove garlic (minced)
• 1/2 teaspoon pasi cumin
• 1/2 teaspoon pasi ginger
• 1/4 teaspoon pasi sinamoni
• dash coarsely ground tsvuku tsvuku
• 1 svondo karoti (peeled, diced)
• 1 (14.5-ounce) inogona tomato (ine jisi, diced)
• 1 cup chicken stock
• Juice ye 1/2 lemon

Nzira Yokuita Izvo

1. Chengetedza chero mafuta anooneka egwai uye oigura muzvidimbu zveganda. Fukidza nomunyu uye pepper uye ozochera neupfu.
2. Pisa 1 kikapu ye mafuta omuorivhi-kana mafuta emiriwo-muvheni reDutch kana sepu guru pahupamhi. Wedzera zvidimbu zvegwayana nemafuta eonikisi. Ika gwayana kusvikira wanyungudutswa kumativi ese, achikurudzira kazhinji.
3. Wedzerai onion uye kubika, kumutsa, kwemaminitsi mashanu kwenguva yakareba, kana kusvikira anonisi isingapfuuri.

1. Wedzera kariki uye kubika, kumutsa, kwemaminiti 1 kwenguva refu.
2. Wedzera zvisikwa zvinosara uye uuye kumota.
3. Deredza kupisa, kufukidza, uye kumira kweawa imwe chete, kusvikira gwayana rine nyoro.
4. Shumira pamusoro pehari inopisa yakagadzirwa, grits kana polenta, kana kuti mukoma, kana kushumira nehutu husina kupiswa kana mbatata.

Mazano uye Kusiyana

• Wedzera diced mbatata anenge nehafu kubva panguva yekuita.
• Kuti udzokere kune mubiki anononoka, tevera matanho mashanu ekutanga wozoendesa kune mucheki anononoka. Dhavhara uye gadzira ZVA kwemaawa anenge 5 kusvika ku7. Zvimwewo, kubika pana HIGH kwemaawa mana.

Nutritional Guidelines (pakushanda)
Calories	527
Total Fat	30 g
Saturated Fat	12 g
Unsaturated Fat	13 g
Cholesterol	124 mg
Sodium	633 mg
Carbohydrates	26 g
Dietary Fiber	4 g
Protein	37 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)