I-Shrimp e-Plantain ne-Sauce Peanut - eCazuela De Camarón

Leli phepho elimnandi lase-Ecuadorian seafood (i-"stew") livame ukupheka ngesitofu kuqala bese libhalwa ebhodini lobumba kuze kube yilapho umquba udala phezulu. Kulokhu kulungiswa okusheshayo, ama-flavour, ama-plantain, ama-peanuts agwetshiwe, ama-cilantro no-tomato ahlangana ndawonye esitofu ibe ngumsizi ocebile. Khonza phezu kwelayisi ngesidlo sakusihlwa esisheshayo kodwa esingavamile.

Uma ungathanda ukwenza inhlanzi yezinhlanzi, indlela yendabuko (futhi ewusizo) ukugcoba amakhanda ama-shrimp, amapelisi nemisila emanzini anosawoti kanye no-anyanisi oqoshiwe cishe ihora, bese usebenza bese upheka isitshalo.

Okuzokwenza

• 1 anyanisi ophakathi (oqoshiwe)
• I-pepper e-1 eluhlaza (eqoshiwe)
• 2 clove garlic (oqoshiwe)
• 1 ithisipuni
• i-oregano
• Iphakheji elilodwa le-Goya (nge-cilantro ne-achiote)
• 1 utamatisi omncane (oqoshiwe)
• 2 wezipuni amafutha yemifino
• 2 eluhlaza
• izitshalo
• 3 wezipuni ibhotela ibhotela
• 1 1/2 izinkomishi inhlanzi stock (noma inkukhu stock)
• I-shrimp eyi-1 (ihlutshiwe)
• 2 wezipuni ibhotela
• 2 wezipuni cilantro (finely minced)

Indlela Yokwenza

1. Sishisa amafutha emifino e-skillet enkulu phezu kokushisa okuphakathi, bese ususa o-anyanisi oqoshiwe, utamatisi, pepper oluhlaza, i-garlic, i-oregano kanye nokuvuna kuze kube yilapho kutholile futhi kunomsoco, cishe imizuzu engu-5-8.
2. Susa ekushiseni bese upheka kancane. Gaya ama-plantains , uwabeke endaweni yokucubungula ukudla ngesitoko. Engeza ingxube yemifino esiphuthumayo kanye nokucubungula kuze kube yilapho ihlanganiswa kahle futhi ihamba kahle.
3. Ukusebenzisa i-skillet efanayo, ukhiphe ama-shrimp ngosawoti kanye ne-pepper bese uwafaka ebhotela nge-cilantro kuze kube sekuphekwe, imizuzu 2-3 (kuye ngokuthi usayizi). Beka izinhlanzi eceleni kwepuleti.

1. Engeza ingxube yemifino kanye nemifino kuya esikhwameni bese ugxila ebhotela le-peanut. Letha umshini bese upheka, uvuselela, imizuzu engaba ngu-10, noma kuze kube yilapho ingxube igxilile.
2. Yengeza imfucumfucu ephekiwe kuze kube yilapho imfucuza ishisa.
3. Khonza efudumele ngelayisi omhlophe.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	435
Inani lamafutha	21 g
I-Fat egcwele	6 g
I-Fat Unsaturated	10 g
I-cholesterol	242 mg
I-sodium	888 mg
Ama-carbohydrate	31 g
I-Fiber Dietary	6 g
Amaphrotheni	36 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)