Marmitako ndiro zita rechiBasque rehove iyi, iyo inotsika uye yakakurumbira kudya munzvimbo yekuchamhembe yeSpain, inonzi Basque Country , kana el Pais Vasco . Chunks of fresh tuna hove, mbatatisi, garlic uye anyanisi ndezvimwe zvinoshandiswa mumarmitako . Chikafu chinodyiwa pakati pemubati wehove, iwe uchaziva kuti nei iri iyo yakakurumbira kudya, uye yakakwana yechando yekuvhuvhura uye yechando manheru.
Zvamunoda
- 3 chiri pepper (yakaomeswa tsvuku pimientos choriceros)
- 1 guruiiiiii (mutsvuku kana tsvuku)
- 1 huru bell pepper (tema)
- 2 clove
- garlic
- 2-3 tbsp.
- mafuta omuorivhi
- 2 lbs./1 kg. mbatata
- 1 lb./.5 kg.
- tuna (itsva)
- 4 makapu / 32 oz. mvura (kana
- fish stock )
- Munyu, pepper kuvira
- Optional: akachekwa
- parsley
Nzira Yokuita Izvo
- Dururirai mvura mumucheka mutsvuku uye kupisa pamusoro. Bvisa kubva pakupisa pamberi pemvura yemvura.
- Isai tsvina yakasvibirira yakasvibirira mumucheka wepunyu, kuve nechokwadi kuti yakafukidzwa nemvura. Rega puropiti kuti idzike mumvura kuti iitezve mvura.
- Gadzirai kaiii anyanisi, pepper, uye garlic. Dururira mafuta omuorivhi muhari huru kana yakadzika, yakafara casserole. Wedzera miriwo yakakodzwa uye songa kusvikira anion isingapfuuri.
- Kunyange zvazvo miriwo iri kubika, peel mbatata uye kutema kuva cubes (anenge 1.5 masendimita kana 4 cm). Wedzera mbatatisi kune miriwo uye kusvina, kupfeka mbatata. Cook 1 maminitsi.
- Wedzerai mvura yakakwana yekuvhara miriwo. Simmer pazasi kusvika mbatatisi ichangotanga kunonoka.
- Kunyange zvazvo miriwo iri kubika, bvisa tsvuku tsvuku kubva mumvura uye ude mvura yakawanda. Nyatsoongorora nyama kubva paganda uchishandisa teaspoon. Wedzerai puropiti muhari uye simbisai kuti musanganise zvakakwana.
- Rinisa uye pat inonzi tuna yakaoma. Bvisa ganda chero ripi zvaro, uye ucheke zvidimbu kusvika 2-2.5 inches.
- Wedzerai tuna kune phari uye munyu kuti muravira. Dzavhara pachena uye tendera kumira semaminitsi mashanu kusvika ku10, kusvikira tuna inogadzirwa.
- Fukidza neparsley yakakodzwa kana uchida. Shumira kupisa pamwe chete nechingwa chakawanda.
Nutritional Guidelines (pakushanda) | |
---|---|
Calories | 613 |
Total Fat | 19 g |
Saturated Fat | 4 g |
Unsaturated Fat | 10 g |
Cholesterol | 59 mg |
Sodium | 879 mg |
Carbohydrates | 66 g |
Dietary Fiber | 8 g |
Protein | 48 g |