I-Fasulia ihlasele ngempela indawo ebanda, ezinbusika. Izinongo zasebenzisa ukubonga kwangempela ubhontshisi obuluhlaza nenyama esetshenzisiwe. Ungasebenzisa inkomo yenkomo noma iwundlu kule recipe, noma enye inhle. Ngithanda ukusebenzisa inyama yenkomo ngoba yenza kube lula futhi isikhathi esincane sidle uma uyithenga kakade sikhethiwe esitolo.
Okuzokwenza
- 1 inyama yesinkwa (iwundlu noma inyama yenkomo)
- 1 amakhilogremu afriziwe noma ubhontshisi obuluhlaza
- Utamatisi ochotshoziwe oqoshiwe
- Ama-ounces angama-4 asemathinini ahlanzekile
- 1 anyanisi ophakathi, oqoshiwe
- 2 clove garlic, ochotshoziwe
- 1/2 isipuni cumin
- 1 isipuni coriander
- 1/8 ithisipuni allspice
- 8 izinkomishi amanzi
- usawoti kanye nopelepele ukunambitha
- 2 wezipuni amafutha omnqumo
Indlela Yokwenza
- Epanini elikhulu, inyama ensundu ngamafutha omnqumo. Engeza u-anyanisi nogalikhi.
- Engeza utamatisi ochotshoziwe, ugqugquzela kahle inyama, i-garlic, no-anyanisi. Engeza i-cumin, i-coriander, usawoti kanye ne-pepper, ne-allspice. Engeza amanzi no-tomato puree. Faka futhi uhlanganise kahle.
- Engeza ubhontshisi obuluhlaza bese ulethe ngamathumba.
- Ncipha ukushisa phansi futhi udilize amahora amabili, noma kuze kube yilapho inyama isethenda futhi isenziwa.
- I-sauce kufanele iqhube njengoba ipheka. Uma kungenjalo, engeza 1/2 indebe yonke ufulawa wenjongo.
- Khonza ngelayisi omhlophe nesaladi.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 660 |
| Inani lamafutha | 29 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 14 g |
| I-cholesterol | 106 mg |
| I-sodium | 198 mg |
| Ama-carbohydrate | 57 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 42 g |