I-Palaver sauce iyinhlama yamaqabunga e-Ghana ehlaza okwesibhakabhaka ngokuvamile ehlanganisa inhlanganisela yenyama nezinhlanzi ezomisiwe, ephekwe embizeni eyodwa kanye nemifino eluhlaza eluhlaza njengamaqabunga e-taro, isipinashi noma amaqabunga e-amaranth (callaloo). Imbewu yasemhlabathini ye-melon ebabayo nayo ingeziwe. Lezi zinhlobo ziyaziwa njenge-Ghana noma egusi eNigeria. Zonke lezi zithako zihlanganisa ukunikeza lokhu kudla ukunambitheka okuhlukile.
Okuzokwenza
- Amakhilogremu angu-1 1/3 we-rump steak anqunywe ngam cubes angu-1 intshi
- Izipuni ezimbili kuya kwezingu-3 zamafutha esundu
- 1 anyanisi
- 3 clove kagalikhi
- 1 intshi enomusa yesinkwa esisha, eqoshwe kahle
- Utamatisi ovuthiwe 4 kuya ku-5, ochotshoziwe noma oqoshiwe
- 1 pepper bonnet pepper
- 1/2 indebe yembewu ye-melon ebabayo
- 1/2 indebe yama-anchovies omisiwe anokisiwe noma i-crayfish (ozikhethela)
- Ipinashi 1 eqotshiwe eqoshiwe noma ekheniwe
- callaloo
- Usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
1. Gweba kahle u-anyanisi, uqede igalikhi bese ubhala isinki esisha. Beka ibhodlela lakho esiteji esiphakeme, engeza izipuni eziyi-1 kuya kwezingu-2 zamafutha omnqumo epanini bese ufaka u-anyanisi, i-ginger, ne-garlic.
2. Uma u-anyanisi eqala ukugqamile, engeza i-steak e-dic bese uvumela ukuba kube mnandi imizuzu embalwa kuphela.
3. Faka utamatisi oqoshiwe kanye pepper bonnet pepper. Ama-pepper we-Scotch bonnet anganezela kakhulu ukushisa okwesibhakabhaka ngakho-ke uma ufisa ukuwubeka phansi, engeza pepper kuwo wonke umquba.
4. Ngalesi sikhathi, hlanganisa isigamu inkomishi ye-agushie powder ngamanzi, okwanele ukwakha unamathisela. Beka eceleni imizuzu embalwa.
5. Emva kokuba utamatisi uqale ukwehla, imizuzu engu-5 ukuya kweyesi-7, uthele ku-paste agushie ngaphandle kokugubha. Gcoba umquba bese udilika ngokushisa okuphansi kuya emaminithini angu-20.
6. Kulabo abakhukhumezayo futhi abafisa ukusebenzisa ama-anchovies omisiwe, bawafake emanzini afudumele imizuzu engaba ngu-10. Geza amanzi, uthele futhi uhlanza izinhlanzi. Ngenhloso ngamabomu ngishiya noma yikuphi ukufakwa kosawoti ngenxa yokuqukethwe kasawoti ophakeme wezinhlanzi ezomile.
* Uma usebenzisa i-crayfish, lokhu akuvamile ukuba usawoti futhi kungenezelwa ngqo kwisitshalo. Uma ungeke ukwazi ukuthola inhlanzi eyomile noma i-crayfish, kodwa ungathanda ukuphindaphinda ukunambitheka kwe-sauce ye-palaver, lokhu kungafinyelelwa ngokungeza ama-anchovies angenalutho.
7. Ngemva kwemizuzu engu-20, vula imbiza. Uzobona ukuthi i-agushie iphekwe futhi idale ikhekhe eliqinile elifana nobhontshisi noma i-tofu. Manje ungase uphule lokhu ngaphandle bese ugxumela emgodleni.
8. Hlanganisa inhlanzi, landelwa isipinashi bese uvumela ukumisa imizuzu engu-10.
9. Hlola ukudla okunomsoco ngaphambi kokukhonza. Lesi sidlo singajatshulelwa nelayisi noma uhlangothi olwendabuko lwama-yams abilisiwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 253 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 80 mg |
| I-sodium | 168 mg |
| Ama-carbohydrate | 14 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 33 g |