I-Farofa iyisiphuzo esiphundu emadilini amaningi aseBrazil, ikakhulukazi i-classic black bean stewjoada . I-Farofa yenziwa nge-manioc (i- cassava ) ufulawa (i- harina de mandioca ), ekhishwa nge-skillet nge-bhotela, anyanisi namafutha esundu. Umsuka wesitshalo se-manioc (cassava) uvame ukuthengiswa njengesitashi esihle kakhulu (almidón), ngokuvamile esibizwa ngokuthi ufulawa we-tapioca e-US. Kodwa ukuze wenze i-farofa, udinga ufulawa wesikhombisi onomhlabathi oqhekekile, onokuthungwa okufana ne-farina cereal. Ungathola ufulawa we-manioc ezimakethe zaseBrazil noma ku-intanethi. Uma ungeke ukwazi ukuthola imfucumfucu yezinambuzane, ungakwazi ukufaka esikhundleni sezinhlanzi zesinkwa - i-flavour ayifani kodwa isamnandi kakhulu.
Okuzokwenza
- 1 anyanisi omkhulu (oqoshiwe)
- 8 isipuni sebhotela
- 1 isipuni samafutha esundu
- 2 izinkomishi ufulawa manioc
- Usawoti kanye nopelepele ukunambitha
- Okuzikhethela: 1/2 indebe eqoshiwe yamafutha omnyama
- Okuzikhethela: 1/2 indebe yenze iqanda elibilisiwe elinzima
Indlela Yokwenza
- Hlanganisa ibhotela ku-skillet phezu kokushisa okuphakathi.
- Engeza u-anyanisi bese upheka kuze kube mncane kakhulu futhi ube negolide, cishe imizuzu engu-10.
- Hlanganisa ufulawa wama-manioc uphinde upheke, uvuselele, usebenzise imizuzu emithathu ukuya kwezingu-4 uze uhlanganise kahle futhi ulingane futhi uphambene kahle.
- Isizini nosawoti kanye nopelepele ukunambitha. Faka ama-olives omnyama ozikhethela kanye / noma amaqanda abilisiwe kanzima uma kufunwa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 298 |
| Inani lamafutha | 19 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 116 mg |
| I-sodium | 173 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 4 g |