I-jambalaya yeqiniso isebenzisa ama-sausages, ama-shrimp nezinkukhu. Le nguqulo enomsoco we-jagalalaya yemifino ye-jagalalaya isebenzisa ubhontshisi ukuhlinzeka ngokugcoba inyama nokuvutha - kungekho nyama.
Okuzokwenza
- 1 tbsp. amafutha
- 1 anyanisi, oqoshiwe
- 1 i-pepper eluhlaza bell, eqoshiwe
- 1/2 indebe eqoshiwe eqoshiwe
- 3 i-garlic clove, i-minced
- 2 izinkomishi amanzi
- 14 oz. kungaba diced utamatisi, unqanyuliwe
- 8 oz. kungaba utamatisi sauce
- 1/2 tsp. Isomiso esomile sase-Italy
- 1/4 tsp. amaflegi abomvu abomvu
- I-1/8 tsp. imbewu ye-fennel, echotshoziwe
- 1 indebe engavuthiwe ilayisi ende
- 15 oz. ingabe ibhontshisi ibhontshisi, ihlanjululwe futhi igonywe
- 15 oz. kungaba ubhontshisi obomvu, uhlanjululwe futhi ugonywe
Indlela Yokwenza
1. Esikhathini esikhulu se-skillet, amafutha okushisa phezu komlilo ophakathi. Faka i-anyanisi, i-green bell pepper, isilimo esidliwayo esinamagatsha anamanzi, ne-garlic emafutheni ashisayo kuze kube yilapho ithenda, cishe imizuzu engu-3-4, ivuselela njalo. Engeza amanzi, utamatisi, utamatisi we-utamatisi, isihlwaya sase-Italy, ama-pepper abomvu, ne-fennel imbewu.
2. Letha emathumba bese ufaka ilayisi. Nciphise ukushisa phansi, ukumboza nokumisa imizuzu engu-20-25 kuze kube yilapho irayisi ithenda, ivuselela njalo.
3. Engeza ubhontshisi kanye nesembozo.
Ukumisa imizuzu emihlanu kuya kwemizuzu emihlanu noma kuze kube sekufudumele, kuvuselela njalo. Ungakhonza iresiphi kuleli phuzu.
Noma, ukufisa, i-casserole epholile esiqandisini bese ubeka iziqukathi zefriji yepulasitiki. Swina futhi ubambe. Ukuze uphinde uvuselele, faka i-jambalaya efriziwe epanini bese ushisa phezu kokushisa okuphansi kakhulu, uphule futhi uvuselele njalo, kuze kube yilapho ushisa.
Amakholori: 340
Amafutha: 4 amagremu
I-sodium: 770 mg
I-Vitamin C: 30%
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 425 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 30 mg |
| Ama-carbohydrate | 83 g |
| I-Fiber Dietary | 18 g |
| Amaphrotheni | 22 g |