EMorocco ama-sardines angatholakala ngobuningi eceleni kolwandle olude, okwenza lezi zinhlanzi ezincane ezinambitheka kakhulu zingabizi kakhulu. Emindenini ehlala ezindaweni eziseduze nolwandle, ama-sardine ayinhlangano eyisisekelo, ekhombisa njengento evamile uma kungenjalo ukunikela ngeviki ematafuleni abo.
I-flavour kanye nezindleko eceleni, kukhona esinye isizathu esihle sokukhetha amasarddi emakethe yezinhlanzi -ngcono kakhulu kithi! I-vitamin B ne- omega-3 fatty acids ecebile kanye ne-calcium ne-vitamin D, i-sardine ehlwabusayo futhi ethobekile ithathwa njenge- superfood ,
Ngenkathi ezinye zezidakamizwa ezidumile zaseMoroccan zinezidakamizwa zibandakanya ukuzondeka kokudla kanye nokusebenza kancane kwe-prep - Ngicabanga ikakhulukazi ngama-sardine anezinyosi ezihlosiwe ne- sardine amabhola ku-tomato sauce - isethulo esilula kakhulu esiboniswe lapha sidinga cishe akukho mzamo nhlobo.
Ukubhaka kungenye yezindlela ezisheshayo, ezilula ukulungisa wonke ama-sardine. Nakuba kungadingekile, ukwenza kanjalo embhedeni wetshe lamadwala kugwema noma yikuphi ukunamathela epanini futhi kuphazamisa ukunambitheka okuncane. Asikho isidingo sokudla, kodwa ngithola ukuthi izithasiselo ze-pepper namafutha omnqumo zenza ngcono ukunambitheka okuhle kwemvelo kule nhlanzi. Ama-Lemon tincetu angase abekwe phezu kwe-sardine ngenkathi epheka, ene-lemon wedges ne-cumin enikezwa njenge-condiments etafuleni.
Vumela cishe amaphilisi angu-250 g sardines ngomuntu ngamunye lapho ekhonza wonke ama-sardine abikiwe njengengeniso. Izinhlanzi kufanele zihlanjululwe futhi zihlaselwe ngaphambi kokupheka.kuhambisana ne-recipe.
Okuzokwenza
- 1 kg (noma 2 lbs.) Wonke ama-sardine ahlanzekile
- 1 isipuni samafutha omnqumo
- 1/4 indebe eyamafutha usawoti (noma usawoti oqoshiwe, okungenani noma ngaphansi uma kudingeka)
- Ipulazi elisha elisemhlabathini ukunambitha
- Ukuhlobisa: i-lemon esisha (i-thinly lisikiwe noma ihlukaniswe emacaleni)
- Ukuhlobisa: i-cumin (njenge-condiment for serving)
Indlela Yokwenza
- Hlangisa ihhavini yakho ku-350 ° F (175 ° C).
- Geza ama-sardines esitsheni samanzi, uhlume noma yikuphi ukukala okwehla ngesomese omncane. Geza ama-sardine.
- Uma ufisa, faka isitsha esingavuthiwe sokubhaka noma ishidi elibikayo lokubhaka nge-aluminium foil. Hlukanisa ngokukhululekile usawoti usawoti noma usawoti olwandle olumile phansi bese uhlela ama-sardine ngaphezulu kosawoti.
- Geza noma ugcobe i-sardine ngayinye ngomnqumo omncane kanye nenkathi ngokukhululekile nge-pepper entsha. Uma uthanda, ufafaza udoti olwengeziwe olwedlulele phezu kwezinhlanzi, ugoqa ngezingcezu ezimbalwa ezincane ze-lemon.
- Bhaka ama-sardine phakathi kwehhavini elishisayo ngaphambi kwemizuzu engu-10, noma kuze kube yilapho isikhumba sishaya kalula futhi inhlanzi ithenda. Ukuze umbala omnyama, bhaka engxenyeni engenhla yehhavini.
- Dlulisa ama-sardini esitsheni sokukhonza elihlotshiswe ngama-wedge lemon. I-Cumin inganikezwa etafuleni njenge-condiment.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 591 |
| Inani lamafutha | 32 g |
| I-Fat egcwele | 12 g |
| I-Fat Unsaturated | 14 g |
| I-cholesterol | 223 mg |
| I-sodium | 7291 mg |
| Ama-carbohydrate | 0 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 71 g |