I-Ground yenkomo kanye no-utamatisi yenza lezi zimboni zokupheka ziphekwe kahle futhi zihlwabusise. Lesi sidlo senziwa ngamanye amahhashi omisiwe noma amabhontshisi. Hlela ukunciphisa ubhontshisi bama-lima ebusuku.
Okuzokwenza
- 1 ubhontshisi ubhontshisi (omisiwe, noma ubhontshisi bama-lima noma ubhontshisi bama-baby)
- 1 anyanisi omkhulu (oqoshiwe)
- 1 i-red bell pepper (eqoshiwe)
- 1 i-pepper eluhlaza bell (oqoshiwe)
- 3 izimbambo zesilimo esidliwayo esinamagatsha anamanzi (oqoshiwe)
- 2 izaqathe eziphakathi (oqoshiwe)
- I-4 kuya ku-5 ihlwitha i-parsley (eqoshiwe)
- 1/2 isipuni se-oregano
- 2 amathisipuni Isitayela se-Cajun (noma
- esinye isiphuzo sihlanganisa nosawoti nezinongo)
- Izinhlamvu ezintathu kuya kwezingu-4 (i-diced)
- 1 ibhilidi elomile elomile
- 1 kungaba / 14.5 amaununate utamatisi
- usawoti ukunambitha
- umnyama omnyama ukunambitha
Indlela Yokwenza
1. Gcoba ubhontshisi obomisiwe obunamanzi angu-6 bese ugoba ngobusuku obuningi.
Geza bese ugeza ubhontshisi; ukudluliselwa ku-crockpot.
3. Fihla ngamanzi ahlanzekile bese wengeza anyanisi oqoshiwe, i-pepper bell, isilimo esidliwayo esinamagatsha anamanzi, izaqathe kanye ne-parsley.
4. Fihla bese upheka ku-HIGH amahora amabili kuya kwangu-4, noma kuze kube ubhontshisi. Hlanganisa uketshezi okweqile. Ngaphandle kwalokho, cwilisa ingxube kwi-stovetop kuze kube yilapho ubhontshisi unethenda, bese ufaka ingxube yebhontshisi kanye nemifino enompheki ophuthumayo.
5. Yengeza i-oregano ne-Cajun yokulondoloza isikhathi esiyinkimbinkimbi yokupheka ubhontshisi. Esikhathini se-skillet phezu kokushisa okuphakathi, ubhekeni obomvu oqoshiwe kanye nenkomo yenkomo; uthele amafutha okweqile bese ufaka imayini yezinyosi kanye nosamatisi. Yidla bese ungeza usawoti kanye nopelepele ukunambitha.
6. Yembesa bese upheka amahora angaba ngu-3 kuya kwangu-4 ngo-LOW. Khonza nge-cornbread.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 286 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 52 mg |
| I-sodium | 744 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 25 g |