Sweet Potato Broccoli Curry

Izvi Zvinodikanwa Zvokudya Zvokudya Zvokudya Zvitsvuku Zviri nyore kuita mu snap. Inzwa wakasununguka kugadzirisa unhu hwezvinonhuwira kuti uite zvinodiwa neavo vose vakaunganidzirwa patafura yako. Imwe bhonasi: unogona kuvhara uye kuvhara zvinhu zvose kusvika kune rimwe zuva zvisati zvaitika-chingovhara uye chengeta kusvikira iwe wakagadzirira kukanda zvinhu zvose muhari uuye nenguva yekudya.

Cherechedza: Izvi zvinonyanya kuitwa nehuni hwekonikiti nguva dzose, iyo ine matani ekunakidza uye inoichengeta pamwe chete kana yakabikwa. Kana ukasarudza kushandisa mafuta ekukanda pasi, usarega uchiuya kumota kana kuti uchaparadzanisa.

Zvamunoda

• 2 mbatata
• 1 musoro (anenge 1 pound)
• broccoli
• 2 clove garlic
• 1-3 itsva
• hot chiles
• 4 magirai eiii
• 1-inch piece of fresh ginger
• 2 tablespoons oiri yemafuta (kana mafuta echipanola)
• 1/2 teaspoon yakanaka gungwa munyu
• 2 15-ounce cans mukono wekodonti
• Kusarudzwa Kunakidzwa: cilantro

Nzira Yokuita Izvo

1. Gadzira mbatata uye udzicheke muzvikamu zvesimbi. Chengetedza broccoli uye uiite kuti iite florets-size florets. Ita pepa broccoli stem uye uicheke uve mutsvuku wakaonda.
2. Ita zvose zvakasarudzwa zvekushanda: Chengetedza uye svetesa gariki; zvigunzva chiles; chengetedza uye gadzirai mavara anyoro; peel uye grate ginger. Vaise vose vari voga.
3. Muhomwe yakasvibirira pamusoro pekupisa kukuru, pisa mafuta. Wedzera garlic, chiles, anyanisi, ginger, uye munyu. Cook, inokurudzira, kusvikira isazzling uye inonhuhwirira, anenge masekondi makumi matatu. Wedzera mbatata uye mukaka wekakhunta uye uuye kumota. Deredza kupisa kusvika kumimota uye kubika maminitsi gumi.

1. Wedzera broccoli uye gadzira kusvikira miriwo iri nyoro, inenge maminitsi gumi.
2. Shumira kupisa kweperi, pamusoro pemucheka wakabikwa uye wakagadzirirwa ne cilantro, kana uchida.

Nutritional Guidelines (pakushanda)
Calories	755
Total Fat	59 g
Saturated Fat	46 g
Unsaturated Fat	7 g
Cholesterol	0 mg
Sodium	547 mg
Carbohydrates	57 g
Dietary Fiber	13 g
Protein	13 g

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