Izvi zvinoshambidzwa mu garlicy tomato muto ndezvokudenga, uyewo ndezvimwe zvezvigadziriswe zvebhajeti zvezvokudya zvinowanikwa nhasi. Ichi chikafu chinoita chikafu chinonaka kana chekutanga. Shumirai nechingwa chakawanda cheFrench chokupinda mumucheka.
Zvamunoda
- 4 pounds
- tsvina yakachena, yakatsvaga zvakanaka
- 2 tablespoons mafuta omuorivhi
- 1 midhi-mashizha tsvuku anyezi, akachekwa zvakanaka (anenge 1 kapu)
- 2 tablespoons minced fresh garlic
- 1 inogona (anenge 14 1/2 ounces)
- yose tomato , yakanyorowa uye yakasarudzwa
- 1 cup
- hove yakasvibirira, jira rinoputika mumabhodhoro kana muhope yewaini
Nzira Yokuita Izvo
1. Kuchenesa mussels: Dharai mumvura ine mvura yakasviba kuti muvhare uye regai mire maminetsi gumi nemashanu kuti muvabvise jecha. Svetai mussels zvakasimba nebhuroshi rakasimba uye bvisa ndebvu dzisina kunaka. Rambai mhando ipi neipi yakaputsika kana yakavharika.
2. Mubhuku rechitanhatu-chetatu, fukisa mafuta pamusoro pemhepo inopisa. Wedzerai onion uye garlic uye kubika, kuwedzera kazhinji, kwemaminitsi mashanu, kana kusvika zvishoma.
3. Wedzerai matamate, muto, uye parsley uye uuye kumota kune kupisa kukuru.
Deredza kupisa kusvika pasi. Wedzera mussels. Dhavhara uye gadzira maminetsi matatu kusvika ku5, kana kuti kusvikira mabheji azaruka. Nyorovedza kamwechete kana kaviri kuti uone kana kubika.
4. Nekapu yakasarudzwa, tumira mussels kumabhodhoro ega ega, kurega chero musikana usina kuvhura. Idya imwe yemucheka mumudziyo mumwe nomumwe. uye kushanda pakarepo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 598 |
| Total Fat | 18 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 169 mg |
| Sodium | 1,123 mg |
| Carbohydrates | 32 g |
| Dietary Fiber | 2 g |
| Protein | 74 g |