Ubhontshisi obuluhlaza - noma ubhontshisi bezinhlamvu, abaningi ababizayo - benza uhlangothi olumibalabala, olumnandi izitsha eziningi eziyinhloko. Abanye bayabathanda abilisiwe noma bathambile, bese bekhishwa nge-garlic amaningi futhi bahloswe ukunambitha ngosawoti, pepper, kanye ne-Moroccan eyengeziwe ye-cumin ne-cayenne.
Uma ukhetha ubhontshisi, khetha imbala enemibala, engenasici. Ubuncane, ubhontshisi obuncane kakhulu, njengamabhontshisi aqinile ngokwanele ukuze aphule kalula. Uma kungenjalo ukupheka ubhontshisi ngaso leso sikhathi, frijiza esikhwameni sepulasitiki enehawula yombhalo efakwe ukuze ubambe umswakama obuningi.
Amabhontshisi angalungiswa usuku kusengaphambili futhi avuselelwe. Zenza ukuhambelana okuhle kakhulu kuMoccan Grilled Lamb Chops noma Moroccan Kefta Meatballs in Sauce Butter .
Futhi zama i-Moroccan Style Green Bean Saute nama-Amazambane amasha.
Okuzokwenza
- I-1 pounds (cishe 1/2 kg) ubhontshisi obuluhlaza obuhlaza
- I-1 kuya kwe-2 ibhotela (noma amafutha omnqumo)
- 2 kuya ku-4 ama-clove amancane (okucindezelwe noma oqoshiwe kakhulu)
- Dash usawoti
- Dash i-cumin
- Gcoba pepper cayenne
- Ukuzikhethela: izipuni ezimbili ezipheshulwa fresh (oqoshiwe)
Indlela Yokwenza
1. Nciphisa noma uhlume emaphethelweni owubhontshisi obuluhlaza, ususe noma yimaphi amafayili azinhlamvu angase asebenze ubude bebhontshisi. Akuwona wonke ubhontshisi oyoba nale fiber. Uma ubhontshisi ubude kakhulu, zingase zinqunywe noma ziphulwe ngesigamu zokudla okulula.
2. Geza bese ukhipha ubhontshisi.
3. Pheka ubhontshisi kuze kube yilapho ushisa ithenda ngokubilisa noma ukupheka.
- Ukuze ubilise, faka ubhontshisi ebhodweni bese umboze ngamanzi abandayo abasawoti. Letha kumathumba bese unciphisa ukushisa nokumisa kuze kube yilapho kwenziwa, imizuzu engaba ngu-5 ukuya kwangu-7. Masinyane usule ubhontshisi bese ugezela ngamanzi okugeza amanzi emaminithi amabili noma amabili, bese uvula futhi.
- Ukuze uthathe umkhumbi, ulethe inani elincane lamanzi anosawoti emathumba ebhodweni elinesibhakabhaka se-steamer. Engeza ubhontshisi obuluhlaza, ikhava, nesithambile kuze kube yithenda elihle, cishe imizuzu emihlanu kuya kwangu-7.
4. Hlanganisa ibhotela - noma ukushisa ngamafutha omnqumo - epanini noma nge-skillet phezu kokushisa okuphakathi. Engeza ugarliki bese ugibela umzuzu nje kuze kube yiphunga elimnandi; ungashisi.
5. Engeza ubhontshisi obuluhlaza epanini nonyaka ukuze unambitha ngosawoti, pepper, i-cumin, ne-pepper cayenne. Gcoba ngobumnene bese upheka kuze kube yilapho ubhontshisi ubhekene.
6. Uma usebenzisa i-parsley, gxilisa ngobumnene uphinde ufafaze phezulu phezulu njengendlela yokuhlobisa. Khonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 259 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | 55 mg |
| Ama-carbohydrate | 42 g |
| I-Fiber Dietary | 13 g |
| Amaphrotheni | 11 g |