Kulo maki waseMoroccan, ukufakwa kwe-fennel (i- bisbas noma i- besbas ngesi-Arabhu) kunezela ukunambitheka okubucayi nokuphambene okucashile ekulungiselelweni kwegundane nge-peas, i-safron ne-ginger. Inkabi noma imbuzi ingasuswa esikhundleni sewundlu.
Lesi sidlo sivame ukulungiswa kumpheki ocindezelayo, kodwa izikhombisi-ndlela zihlanganisa nemiyalelo yokulungiselela embizeni evamile noma emathekheni yendabuko. Isikhathi sokupheka sibonisa ukukhethwa kweMorocco okwenziwe ngama-peas kuze kube yilapho kunethenda, okwenza bakwazi ukuwuthola ngokugcwele isiphuzi esiphundu.
Isikhathi sokupheka singumpheki ocindezelayo; kabili isikhathi esiboniswe uma usebenzisa i-pot evamile kanye ne-triple uma ukupheka okuncane ku-tagine.
Okuzokwenza
- 1 i-lb. (cishe i-1/2 kg) iwundlu, inkabi noma imbuzi
- 1 anyanisi ophakathi, oqoshiwe
- 3 clove
- ugarlic , oqoshiwe noma ocindezelwe
- 2 amathisipuni usawoti
- 2 amathisipuni ginger
- 1 ithisipuni pepper
- 1 ithisipuni turmeric
- 1/4 isipuni sesafronti imfucu, i-crumbled
- Izipuni ezimbili eziphethwe i-parsley entsha
- Izipuni ezimbili eziqoshiwe cilantro fresh (coriander)
- 1/2 indebe yamafutha omnqumo
- Ipayipi eli-1 (cishe 1/2 kg) peas
- I-1 pounds (cishe i-1/2 kg) ama-fennel ama-amplants, i-half or quarter
Indlela Yokwenza
* Ukucwenga i-fennel yokupheka, ukhiphe isendlalelo sangaphandle noma ezimbili ukusuka ema-bulb, futhi unqume ingxenye ebanzi kakhulu kodwa (hhayi konke) ngaphambi kokuhlukanisa noma ukuwahlukanisa.
I-Pressure Cooker noma i-Potential Pot Pot
- Beka inyama, u-anyanisi, i-garlic, amafutha omnqumo, i-parsley, i-cilantro, nezinongo (ngaphandle kwe-safoni) kumpheki ocindezelayo noma ebhodweni elikhulu; ugqugquzela ukuhlanganisa inyama namafutha kanye namakhambi.
- Pheka ukushisa okuphakathi kuya kuya phezulu, kungafundwa, imizuzu engaba ngu-10, ugqugquzela izikhathi eziningana ukuguqula inyama bese uyibhakabhaka nxazonke.
- Engeza ngezingu-3 zamanzi, ukumboza, futhi ukwandise ukushisa okuphezulu. Uma usebenzisa umpheki ocindezelayo , ulethe ucindezeleke bese upheka phezu komlilo ophakathi kwamaminithi angaba ngu-30. ( Uma usebenzisa ibhodlela elivamile , ulethe uketshezi emathunjini. Nciphisa ukumbumba bese upheka inyama ihora noma isikhathi eside.)
- Ukuphazamisa ukupheka kuleli phuzu ukuze ungeze i-peas, i-fennel, ne-safari. Uma i-peas ingahlanganiswa ngokugcwele ketshezi, engeza amanzi angaphezulu. Ukumboza, buyisela ukucindezela bese upheka eminye imizuzu engu-10 kuya kwengu-15 (noma ukumisa imizuzu engama-20 ukuya kwangu-30 ngokujwayelekile) kuze kube yilapho izikhumba zisezingeni eliphansi.
- Hlola ukuvuna futhi uma kunesidingo, ukunciphisa uketshezi kuze kube yilapho usucebile ocebile usungulile. Susa kusukela ekushiseni bese ukhonza.
Indlela yokuClay noma ye-Ceramic Tagine
- Shanyisa u-anyanisi, u-garlic, izinongo kanye namakhambi ngaphesheya kwe-tagine.
- Hlela inyama (bone side) phakathi nendawo bese uhlela i-peas kanye ne-fennel ezungeze inyama.
- Engeza izinkomishi ezingu-3 zamanzi, ukumboza uphinde ufake i-tagine kwi-diffuser ngaphezu kokushisa okuphakathi. Vumela i-tagine ukuba ifinyelele kancane kancane bese upheka amahora amabili kuya kwezingu-3 (iwundlu lingathatha isikhathi eside) kuze kube yilapho inyama isethenda kakhulu, kanti uketshezi kuyancishiswa ube ngumswakama obukhulu.
- Ngesikhathi sokupheka, ungangezela amanzi amancane uma uzizwa kudingekile, kodwa ngenye indlela, shiya umaki ungaphazamiseki futhi ugweme isilingo sokupheka ngokushisa okuphakeme.
- Khonza ngqo kusuka ku-tagine, okuzobamba ukudla okufudumele kuze kube ihora.
Isidlo sivame ukukhonzwa ngesinkwa saseMoroccan esisetshenziselwa ukuqoqa inyama nemifino.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 534 |
| Inani lamafutha | 35 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 20 g |
| I-cholesterol | 78 mg |
| I-sodium | 895 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 28 g |