Lesi isobho se-chunky esinezitshalo ezigcwele izaqathe, amazambane , utamatisi , ummbila, kanye ne-kale sinenhliziyo enhle yokwanela ukudla okuyisisekelo. Ama- cashews afaka amaprotheni engeziwe kanye nokuqina kwamandla. Noma kunjalo, zingase zikhishwe kulabo abanezinambuzane zomzimba. Uhlu lwesithako lungase lubonakale lukhuni, kodwa lokhu kuyinto elula kakhulu yokwenza futhi akuthathi isikhathi eside. Akudingeki ukuba ube yimifino ukuze ujabulele lokhu.
Okuzokwenza
- 1 Amafutha we-tapepoon canola
- Izaqathe ezimbili eziphakathi, ezihlutshiwe futhi eziqoshiwe
- 1 anyanisi obomvu obuphakathi, oqoshiwe
- 1 imbambo yesilimo esidliwayo esinamagatsha anamanzi, aqoshiwe
- 1 red pepper bell, oqoshiwe
- 1 amazambane amazambane amakhulu, ahlutshiwe futhi aqoshiwe
- 1 i-thyme esheshayo, inhlanzi
- I-3/4 ithisipuni emhlabathini we-turmeric
- 1 utamatisi ophakathi, oqoshiwe
- 5 izinkomishi umhluzi yemifino noma amanzi
- 1 inkomishi emakhazeni omnandi noma acwebekile
- Izinkomishi ezi-3 zenziwe futhi ziqoshiwe amaqabunga ase-kale
- Upeleya omuncu kanye nomhlabathi omhlophe, ukunambitha
- I-Cayenne pepper, ukunambitha
- 1 I-tablespoon cornstarch
- 1 I-tapepoon yamanzi amanzi
- 1/2 indebe eqoshiwe eqoshiwe
- Ikhefu le-1/2 lishaya izingcezu, ngokuzithandela
Indlela Yokwenza
- Ukushisa amafutha embizeni enkulu engasebenzi engaphezu kokushisa okuphakathi. Saute izaqathe, anyanisi obomvu , isilimo esidliwayo esinamagatsha anamanzi, i-bell pepper kanye namazambane ama- 3 amaminithi. Engeza i- thyme ne- turmeric . Hlanganisa kahle nemifino. Engeza utamatisi nomhluzi; simmer imizuzu engu-20.
- Engeza i-corn, i-kale, usawoti, kanye ne-pepper emhlophe. Misa imizuzu emi-5. Isizini nge-pepper cayenne.
- Gweba noma yiziphi izindlela ezimbili: Hlanganisa i-cornstarch ne-1 isipuni samanzi amanzi. Nge isobho simmering, bangela in cornstarch ingxube. Qhubeka ukugubha nokumisa imizuzu engu-3 ukukhubaza. Susa ekushiseni bese ugxila eparsley.
- Uma usebenzisa ama- cashews , faka amantongomane ku-blender noma iprosesa yokudla ehambisana nensimbi yensimbi. Engeza ingxube ye-cornstarch ne-3/4 indebe yesobho elifudumele; ukuhlanganisa noma ukucubungula ukuhlanganisa. Buyisela ingxube ukuze uhlanganise isobho, qhubeka uveza, uvuselela kaningi, imizuzu emithathu.
Ukukhonza: (ngezingcezu ze-cashew) ama-calories angu-162, amaphesenti angu-35 amakhilogremu amafutha, ama-gramu angu-4 amaprotheni, ama-gramu angu-25 amagremudididididi, ama-gram angu-4, ama-gramu ayisithupha amafutha, ama-gramu angu-91 ayi-cholesterol, ama-milligram angu-35.
Ukukhonza (ngaphandle kwamaqhezu angama-calories) ama-calories angu-114, amaphesenti ayi-18 ama-khalori amafutha, ama-3 amagremu amaprotheni, ama-gramu angu-23 amagremu, ama-gram angu-4, ama-gramu angu-2 egcwele amafutha, ama-gramu angu-11 ayikhulu, ayikho i-cholesterol, ama-milligram angu-34.
Umthombo We-Recipe: nguSteve Petusevsky (Clarkson Potter)
Iphrintshwe ngemvume.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 187 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 519 mg |
| Ama-carbohydrate | 32 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 5 g |