Letha ukunambitheka kweziqhingi etafuleni lakho ngalezi Ziphuzo ezinomsoco zaseCaribbean. Ukuthuthukiswa nge-lime, uju, kanye ne-spice blend ehlanganisa igalikhi, i-ginger, i-allspice ne-chili, le recipe isebenza kahle unyaka wonke.
Ikhonza 4 kuya ku-6.
Okuzokwenza
- Amapayipi ama-2 1/2 amavitatata, ahlutshiwe, anqunywe, futhi anqunywe ngamakhilogremu angu-1
- 2 wezipuni amafutha omnqumo extra virgin
- 2 wezipuni uju
- Ijusi le-1 lime (isipuni esine-1)
- 4 clove of garlic, ehlutshiwe futhi oqoshiwe
- 1/2 isipuni sinamoni
- 1/2 isipuni isisindo somunwe
- 1/4 ithisipuni isiliva
- 1/8 ithisipuni nutmeg
- 1/8 ithisipuni allspice
Indlela Yokwenza
Preheat oven kuya 425 °. Amafutha alula kakhulu epanini elikhulu lokugcoba noma iphepha elibhakabhaka, elibiziwe.
Esikhathini esikhulu, geza ndawonye amafutha, uju, i-lame juice, i-garlic, nezinongo. Engeza amazambane bese uphonsa ukuze ugqoke.
Thela amazambane kanye nezimpande zibe yi-pan yokugaya noma ibhake lokubhaka, uphinde uwafake esitokisini esisodwa.
Gubha amazambane kuhhavini eliphefumulelwe, uvuselela ngezikhathi ezithile, cishe imizuzu engama-40, noma kuze kube yilapho seluhlaza futhi luthwala imoto.
Jabulela!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 258 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 82 mg |
| Ama-carbohydrate | 52 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 5 g |