Letha ukunambitheka okuncane kwamaCaribbean ekhaya lakho nalesi isobho esincane esincane sebhontshisi esinezihlahla ezinama-shredded. Ngaphandle kwama-plantains, zonke izithako kulesi sobho yizinto zokudla ezilula futhi ezivamile, kanti-ke, ziyizo zonke izimila, i- vegan , ne-milk-free. Sebenzisa umhluzi wemifino ongenayo i-gluten owenziwe ngokwenziwe ukuze wenze le nsizi i-gluten-free. Khonza nge-sauce eshisayo! Isobho esikhulu kumenyu yakho yemifino yaseKalaa imenyu.
Iresiphi nesithombe ngokuhlonipha amaBhontshisi kaBush.
Okuzokwenza
- 1 anyanisi omncane (omhlophe)
- 2 i-clove i-garlic (i-minced)
- 1 tbsp. Amafutha e-Olive
- I-14-ounce inamabhontshisi amnyama (asulwa)
- 2 izinkomishi umhluzi yemifino
- 1 plantain eluhlaza ophakathi, ehlutshiwe (cishe izinkomishi eziyi-1/2)
- 1 tsp. i-cumin
- 1 leaf leaf
- 1/4 indebe cilantro (fresh, ingulube)
- Usawoti (ukunambitha)
- I-Pepper (ukunambitha)
Indlela Yokwenza
- Faka i-garlic no-anyanisi ku-1 tbsp. amafutha omnqumo kuze kube yilapho eguquguqukayo (cishe imizuzu emihlanu).
- Okulandelayo, engeza umhluzi wemifino, i-bay leaf, i-cumin kanye ne-shredded plantain (gcina kancane kancane ukuhlobisa) bese ubhala imizuzu engu-15 (ungabilisi).
- Engeza ubhontshisi obumnyama obuncitshiwe bese ubhala imizuzu engama-5 ngaphezulu, wengeze umhluzi omningi wemifino noma amanzi lapho kudingeka khona ukuvumelana okufisayo.
- Isizini nosawoti kanye nopelepele ukunambitha.
- Khonza futhi uhlobise nge-fried shredded plantain kanye ne-cilantro entsha.
- Ukuze ukhonze, faka ku-isobho lesobho noma i-spoon phezulu kwelayisi elimhlophe elimhlophe. Gcoba nge-cilantro ne-reserved shredded plantain.
Yenza ama-servings amathathu.
Njengesobho se-bean? Nazi okunye ukuhluka okuhlukile ukuze uzame:
- Isobho se-bean esiphuthumayo esincane esisheshayo futhi esincane
- Isobho se-black beet tortilla
- Isobho saseMexico esinobhontshisi obomvu ne-cumin
- Bheka futhi: isobho lase Southern and Caribbean for Kwanzaa
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 605 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | 640 mg |
| Ama-carbohydrate | 105 g |
| I-Fiber Dietary | 28 g |
| Amaphrotheni | 35 g |