Palaver sauce igasi reGhanai rakasvibirira iro rinowanzobatanidzwa musanganiswa wenyama nehove dzakaomeswa, kubikwa muhari imwe pamwe nemiriwo yakaoma mashizha akadai semashizha eti, sipinashi kana amaranth mashizha (callaloo). Mbeu yevhu yevhuniga inorwadza yakawedzerwawo. Mbeu idzi dzinozivikanwa sekuti agushie muGhana kana egusi muNigeria. Zvose izvi zvinosanganiswa zvinosangana nekupa ichi chinhu chisina kunaka.
Zvamunoda
- 1 1/3 mapaundi eti rump steak akachekwa mu 1-inch cubes
- 2 kusvika ku3 punipuni yemafuta emichindwe
- 1 onion
- 3 clove yegariki
- 1 anopa inch of fresh ginger, rakanaka
- 4 kusvika ku5 tomate yakakora, yakapwanyika kana yakasarudzwa
- 1 scotch bhonet pepper
- 1/2 mukombe wevhu inonhuwa mbeu yevhuni
- 1/2 kapu yemakwenzi akaomeswa anedvies kana kuti crayfish (kusarudza)
- 1 pound yakasviwa nechino spinashi kana makedheni
- callaloo
- Munyu uye pepper kuti toravira
Nzira Yokuita Izvo
1. Gadzirai anyanisi, gurai garlic uye gadzira ginger itsva. Isa chigadziko chako padenga chepamusoro, uwedzere 1 kusvika 2 maspuniji emichindwe mafuta mupani uye fry onion, ginger, uye garlic.
2. Kana maonikisi atanga kuvhuta, wedzerai diced steak uye musvitsei kuti musvike kwemaminitsi mashoma.
3. Wedzerai tomate yakagurwa uye tsvina yebhonet. Chikoro chebhaketoni chinogona kuwedzera zvakanyanya zvemafuta zvinonhuwira saka kana iwe uchida kuzviburitsa pasi, wedzera pepper muzvinyoro zvese.
4. Pano, fungidza hafu yekapu yehushi yehushi nemvura, yakakwana kuti uite unhu. Isa pamusana pemaminetsi mashomanana.
5. Mushure mokunge tomato yatanga kuputsa, maminitsi mashanu kusvika kumakumi manomwe, inyura mu agushie paste musingaiti. Ivhara gorofu uye simmer pamvura yakadzika kusvika mukati mekupisa kwemaminitsi makumi maviri.
6. Kune avo vanoziva uye vanoshuva kushandisa anchovies akaomeswa, vadzike mumvura inodziya kwemaminitsi gumi. Girai mvura, mudururire uye mugeze hove. Ndine chinangwa ndakasiya chero kuwedzerwa kwemunyu pamusana pehuwandu hwemunyu hwehove dzakaoma.
* Kana ukashandisa crayfish, izvi hazviwanzo seyakasviba uye zvinogona kuwedzerwa zvakananga mumvura. Kana iwe usingakwanisi kuwana hove yakaomeswa kana krisfishfish, asi ungadai uchida kudzokorora kunaka kweplaver sauce, izvi zvinogona kuwanikwa nekuwedzera mamwe anchovies emakwenzi.
7. Mushure maminitsi makumi maviri, vhurai muhari. Iwe uchacherechedza kuti agushie yakabikwa uye yakagadzira keke yakasimba yakafanana nehairi yekodhi kana kuti tofu. Iwe unogona ikozvino kuputsa izvi zvakasarura uye unomukurudzira mukati memvura.
8. Wedzera hove, kuteverwa nesipinashi uye kubvumira kumira semaminitsi gumi.
9. Chengetedza nguva yekugadzirira usati washumira. Ichi chikafu chinogona kufara nemupunga kana imwe yemazuva emakumbo emabiki.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 253 |
| Total Fat | 7 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 80 mg |
| Sodium | 168 mg |
| Carbohydrates | 14 g |
| Dietary Fiber | 3 g |
| Protein | 33 g |