Le recipe ye-cove yenkomo yaseCuban yaziwa ngokuthi igazi vieja okusho ukuthi "izingubo ezindala" ngesiSpanishi. Igama lichaza ama-shreds enyama nemifino esitsheni efana neziqephu ezimibalabala zama-rags.
Lesi sitshalo senyama yenkomo sinomusa okwanele ukuba sidle sisodwa, kodwa sihamba kahle phezu kwelayisi izitsha futhi sikhanyiswe ngesinkwa esikhulayo. Inkabi kumele iphekwe futhi igwetshwe kuqala. Ukuze kube lula, ungakwazi ukulungisa inyama yenkomo ngosuku olulandelayo bese ubeka efrijini ebusuku ukuze ulondoloze isikhathi ngosuku olulandelayo.
Kule nguqulo yaseSpanishi ye-blood vieja, ubhontshisi be-garbanzo asetshenziselwa indawo ye-peas esetshenziswa kule recipe. Le nguqulo ephansi ye-carb yenziwe kumpheki ophuthumayo futhi ingahanjiswa nge-tortillas ephansi, i-avocado, ne-cilantro.
Okuzokwenza
- Ku-Steak:
- 2 amakhilogremu ama-steak (noma ama-chuck ashubile)
- 1 anyanisi esikhulu (esinqunyiwe)
- 2 clove
- i-garlic (ishaya)
- 1 enkulu imbambo yesiliva (oqoshiwe)
- 1 isipuni usawoti
- Ngokuba isobho:
- 1/4 indebe
- Amafutha e-Olive
- 2 i-clove i-garlic (i-minced)
- 1 anyanisi enkulu (encibilike emincintweni encane)
- 1 i-pepper enkulu ye-bell epholile (ehlanjelwe emincintweni encane)
- 1 1/2 amakhilogremu utamatisi (aqoshiwe)
- 2 wezipuni omisiwe sherry
- Amaqabunga amabili
- Izipuni eziyi-1 zomhlabathi cumin
- 1/4 indebe ephekwe ama-peas amnandi (amaqhwa nama-thawed alungile)
- Usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
Lungisa iSteak
- Beka i-steak ibe yi-stockpot enkulu bese ungeza amanzi ukumboza ngokuphelele i-steak.
- Engeza u-anyanisi okhethiwe, uchithe ugarlic, isilimo esidliwayo esinamagatsha anamanzi oqoshiwe, nosawoti.
- Letha izithako emathumba, bese unciphisa ukushisa okulinganiselayo bese upheka kuze kube yi-steak ithenda cishe amahora angu-1/2.
- Dlulisa inyama kuphela egazini ukuze uphole futhi ulahle uketshezi wokupheka, anyanisi, ugarlic nesilimo esidliwayo esinamagatsha anamanzi.
- Shred it nge amafoloko amabili lapho inyama ipholile ngokwanele yokusingatha. Kuleli qophelo, ungakwazi ukufaka isiqandisisi inyama ebusuku.
Lungisa iStw
- Esikhathini esikhulu sekhanda noma embizeni, ukushisa amafutha omnqumo phezu kokushisa okuphakathi. Engeza i-garlic egayiwe bese usuka kuze kube mnandi, cishe ngomzuzu owodwa.
- Ncishisa ukushisa kuya emaphakathi bese ufaka u-anyanisi osikiwe kanye ne-bell pepper. Pheka kuze kube yimifino ifinyelela, imizuzu engaba ngu-10.
- Hlanganisa utamatisi oqoshiwe, ama-sherry, amaqabunga e-bay, i-cumin, ne-pinch kasawoti.
- Vula ukushisa kuya phezulu-uphinde upheke imizuzu engu-25, uvuselele ngezikhathi ezithile ukuvimbela ukunamathela.
- Susa amaqabunga e-bay.
- Hlanganisa inyama yenkomo ephehliwe bese upheka imizuzu engaba ngu-10 kuze kube yilapho inkabi ishisa.
- Hlangana nama-peas. Vala ukushisa. Engeza usawoti kanye nopelepele ukunambitha. Khonza ngokushesha ngelayisi uma ufisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 499 |
| Inani lamafutha | 22 g |
| I-Fat egcwele | 7 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 119 mg |
| I-sodium | I-1,331 mg |
| Ama-carbohydrate | 28 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 47 g |