Sebenzisa ubhontshisi obuluhlaza noma obunqamule kule recipe elula ye- Moroccan Tagine yeWundlu ne-Green Beans. Inkabi noma imbuzi ingasuswa esikhundleni sewundlu.
Amazambane kukhona ukufakwa okuthandwayo ku-Green Bean Tagine. Sika amazambane egumbini noma lesishiyagalombili, bese ufaka embizeni emva kokubona ubhontshisi obuluhlaza. Qhubeka upheka kuze kube yilapho ukuvivinya amazambane kwenziwe, bese ufaka usawoti ngendlela oyifunayo.
Isikhathi sokupheka siwukusetshenziswa kompheki wokucindezela. Phindza kabili izikhathi zokupheka iresiphi uma usebenzisa ihovini laseDutch noma ibhodlela elivamile.
Ikhonza 4.
Okuzokwenza
- 1 i-lb. (cishe i-1/2 kg) iwundlu, uthathe izicucu ezingu-3
- 1 anyanisi, oqoshiwe noma ocebile kancane
- 4 clove garlic, ucindezelwe noma oqoshiwe
- 1 utamatisi, igayiwe (noma ehlutshiwe futhi eqoshiwe)
- 1 i-parsley enesisindo esisha, eqoshiwe
- I-cilantro enesisindo esincane, eqoshiwe
- 1/2 indebe yamafutha omnqumo
- 2 amathisipuni usawoti (noma ukunambitha)
- 2 amathisipuni ginger
- 1 ithisipuni turmeric (noma 1/4 isipuni umbala Moroccan yellow)
- 1/2 isipuni pepper
- 1/2 isipuni i-paprika
- 1/4 kuya 1/2 isipuni se-cayenne pepper
- 1/4 isipuni cumin
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- 1 lb. (cishe 1/2 kg) ubhontshisi obuhlaza noma obunqamule obuhlaza
- 1 utamatisi, ehlutshiwe futhi oqoshiwe
- 2 wezipuni ujusi kalamula noma 1
- i-lemon egcinwe , ihlukaniswe
- Ukuthwala izihlahla zomnqumo obomvu (ngokuzikhethela)
Indlela Yokwenza
Uma usebenzisa ibhodlela elivamile, kabili izikhathi zokupheka ezingezansi bese wengeza amanzi uma kudingekile ngesikhathi sokupheka.
- Ngompheki ocindezelayo, hlanganisa inyama, anyanisi, utamatisi oqoshiwe, i-garlic, i-parsley, i-cilantro, amafutha omnqumo, nezinongo. Pheka phezu komlilo ophakathi, ungambuliwe, cishe imizuzu engaba ngu-10, noma kuze kube yilapho inyama ikhonjiswe nxazonke.
- Engeza ngezingu-3 zamanzi, uvale ngokuqinile, uphinde ucindezeleke ngokushisa okukhulu. Uma ukucindezelwa sekufinyelelwe, ukunciphisa ukushisa kuya emaphakathi bese upheka inyama imizuzu engama-20 ukuya kwangu-30.
- Khipha ingcindezi, bese ufaka ubhontshisi obuluhlaza namanzi anele nje ukuwafihla. Engeza utamatisi oqoshiwe nejamu lemon noma ilamula elilondoloziwe. Vala, bese ubuyela ekushiseni okuphezulu. Uma ukucindezelwa sekufinyelelwe, ukunciphisa ukushisa kuya emaphakathi bese upheka imizuzu engu-15 noma ngaphezulu, kuze kube yilapho ubhontshisi kakhulu. Ukuphazamisa ukupheka ukwengeza amazambane emaminithini wokugcina wokupheka.
- Engeza iminqumo, uma usebenzisa. Nciphisa umsila kuze kube yilapho isisindo - izinga laso lizoba ngaphansi kwezinyosi - futhi ukunambitheka kokuvuna.
- Khonza ushisayo ngesinkwa saseMoroccan ukuze uqoqe inyama, ubhontshisi kanye ne-sauce.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 846 |
| Inani lamafutha | 53 g |
| I-Fat egcwele | 14 g |
| I-Fat Unsaturated | 30 g |
| I-cholesterol | 117 mg |
| I-sodium | I-1,314 mg |
| Ama-carbohydrate | 51 g |
| I-Fiber Dietary | 15 g |
| Amaphrotheni | 44 g |