Isibindi esisikiwe sihlanjululwe ezinuneni zaseMoroccan ze-cumin ne-paprika bese siphekwe ngobuningi be-anyanisi othosiwe noma oqoshiwe. Yenza i-spicier dish ngokufaka pepper ka-cayenne, bese ukhonza embhedeni wamazambane ahlambulukile (Puré de Batata) ukuze uthuthukise ukudla okusemandleni kaMoroccan.
Okuzokwenza
- 1 lb./500 g fresh ithole noma iwundlu isibindi
- 1 ithisipuni cumin
- 1 isipuni se-paprika
- 1 ithisipuni usawoti, noma ukunambitha
- 1/4 isipuni pepper omnyama, noma ukunambitha
- Optional 1/8 isipuni pepper cayenne
- 1 isipuni samafutha yemifino
- 2 kuya 3 amathisipuni uviniga (noma
- ilamula kalamula )
- Ama-anyanisi ama-2 noma amathathu (okuncane)
- Amafutha wezipuni 3 kuya ku-4 (noma amafutha omnqumo)
- I-pinch usawoti
- 1/8 isipuni pepper
- Okuzikhethela: 1/2 isipuni ushukela
- Okuzikhethela: ufulawa (ngokudwengula isibindi)
- Ibhotela le-1 noma 2 we-wepuni
- Okuzikhethela: isipuni esingu-1 e-parsley eqoshiwe (noma i-cilantro)
Indlela Yokwenza
- Qinisekisa ukuthi isibindi sihlanzwe kahle futhi sinqanyuliwe. Hlanganisa isibindi sibe yizicucu ezincane noma ama-steaks bese uphawula emaphethelweni nxazonke ukuze usize ukuvimbela isibindi ukuba singagudli ngenkathi sifuna.
- Esikhathini, hlanganisa isibindi ngezinongo, uviniga, namafutha bese ushiya ukuhamba ngezinyawo ngamaminithi angu-30 noma ngaphezulu.
- Esikhathini esikhulu se-skillet, ukushisa imifino noma amafutha omnqumo phezu kokushisa okuphakathi kuya kuya phezulu.
- Engeza u-anyanisi osikiwe, i-pinch noma amabili kasawoti kanye nopelepele, futhi ugqugquzele ukugqoka u-anyanisi ngokulinganayo namafutha.
- Fry anyanisi imizuzu engaba ngu-10, ugqugquzela ngezikhathi ezithile, kuze anyanisi anemibala elula futhi ithenda. (Noma, ungakwazi ukudlala i-anyanisi.) Ukwenza lokhu, engeza 1/2 isipuni ushukela futhi gazinga u-anyanisi phezu kokushisa okuncane kancane kuze kube yilapho ubhekwe kahle futhi u-caramelized, cishe amaminithi angu-20 kuya kwangu-30.)
- Geza anyanisi emaceleni epanini. Uma ngabe ufisa, hlala isibindi kancane kufulawa. Yengeza isibindi ku-pan bese uwuthele imizuzu engu-5 ukuya kwangu-7 ngakwesinye icala, noma uze uphekwe.
- Hlanganisa u-anyanisi ngezikhathi ezithile ngenkathi isibindi sibheka.
- Lapho isibindi sesiphekiwe, udlulise inyama kanye anyanisi epuleti.
- Yengeza isipuni noma amabhotela amabili epanini bese uphaqa i-pan ukuze uncibilikise ibhotela bese uyihlanganisa nama-juice ukuze wenze isobho.
- Khonza isibindi kanye no-anyanisi ngokushesha nge-sauce ethululelwe phezulu. Gcoba nge-parsley encane noma i-cilantro uma ufisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 671 |
| Inani lamafutha | 54 g |
| I-Fat egcwele | 16 g |
| I-Fat Unsaturated | 28 g |
| I-cholesterol | 152 mg |
| I-sodium | 996 mg |
| Ama-carbohydrate | 7 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 38 g |