Ubhontshisi obubomvu baseCaribbean kanye nelayisi yisidlo esiyingqayizivele esinokushintshashintsha okuningi njengoba kunezifunda zaseCaribbean. Ngamanye amazwi, ayikho indlela efanele noma engalungile yokwenza lesi sidlo, futhi lokhu iresiphi yemifino kanye ne- vegan ye-Caribbean isitayela sombhisi obomvu nelayisi kungesinye isikhathi sokuqala. Ezinye izinguqulo eziningi zibiza ubisi lwekakhukhunathi, ama-scallions, zonke-izipayisi, i-ginger, noma ngisho nama-spice blends njengoCreole seasoning. Abapheki abaningi baseCaribbean nabo bafunga ngohlobo lwabo oluthandayo lwe-bouillon cubes ukwengeza ukunambitheka futhi, ngakho-ke zizwe ukhululekile ukungeza ku-bouillon yakho eyintandokazi yemifino, uma ungathanda.
Kule nguqulo yamabhontshisi abomvu nelayisi, ama-high-protein amaningi aphephile kanye nama-high-fiber ubhontshisi wezinso ahlanganiswa ngamatamatisi futhi anemibala eminingi enezinongo eziphefumulelwe zaseCaribbean, kuhlanganise negalikhi, izithelo, ama-clove nesinamoni kubhontshisi obomvu be-Caribbean kanye nemifino ebomvu kanye ne-Vegan. irayisi ukudla.
Ngamafutha amancane asetshenziselwa ukupheka anyanisi ne-garlic, le recipe iyi-vegetarian, vegan, gluten-free futhi iphinde ibe namafutha aphansi (qiniseka ukusebenzisa amanzi esikhundleni semifino yemifino noma uqiniseke ukuthi umhluzi wakho wemifino u-gluten -free uma kudingeka). Ungase futhi unciphise amafutha bese wenza kube cishe kungenamafutha ngokusebenzisa i-pan engekho-stick noma nje ukuthinta ukupheka ukupheka u-anyanisi negalikhi, kodwa amafutha omnqumo angeza ukunambitheka okuncane.
Bheka futhi: Ukupheka okungaphezulu kwemifino nganoma yisiphi isenzakalo
Okuzokwenza
- I-anyanisi e-1, encane encane
- 3 clove garlic, nengulube
- 1 tbsp amafutha omnqumo (noma amanye amafutha okupheka okushisa)
- 1/2 tsp nutmeg
- 1/2 tsp sinamoni
- Amaphesenti angu-1/2 we-tsp
- I-ounce engama-12 ingabhontshisi wezinso (noma amanye ubhontshisi obomvu), kufaka phakathi uketshezi
- 1 14 ounce ingaba utamatisi, kufaka phakathi uketshezi
- 1 1/2 izinkomishi ilayisi
- 1 1/2 indebe yamanzi noma
- umhluzi wemifino
Indlela Yokwenza
Okokuqala, esikhwameni esikhulu, geza u-anyanisi kanye nogalikhi ngamafutha omnqumo kuze kube yilapho u-anyanisi ephenduka ulula, cishe imizuzu emi-3 ukuya kwemihlanu. Yengeza ku-nutmeg, sinamoni nama-clove, futhi uvumele ukupheka ngomzuzu owodwa nje, uvuselele ngezikhathi ezithile ukuvimbela izinongo ukuthi zishise.
Okulandelayo, engeza ubhontshisi bezinso (ungagcini) kanye no-utamatisi, kuhlanganise ne-liquid kusuka ngayinye. Nika konke ukuqhuma okusheshayo ukuhlanganisa konke ndawonye kahle.
Vumela lokhu ukupheka amaminithi ambalwa, bese wengeza irayisi namanzi noma imifino yemifino.
Gcoba i-skillet bese uvumela ukupheka cishe imizuzu engama-30-35, noma kuze kube yilapho irayisi yenziwe futhi iningi lamanzi liye lafakwa. Kuyo yonke isikhathi sokupheka, gqugquzela irayisi ngezikhathi ezithile ukuze uqiniseke ukuthi akunamatheli phansi kwepani.
Engeza usawoti kanye nopelepele ukunambitha. Usawoti olwandle noma usawoti wase-kosher kanye nomswakama omnyama omusha okuhlale kungcono kakhulu ukukhulisa ukunambitheka, ikakhulukazi ezitsha ezilula ezifana nalezi.
Njengale recipe? Khona-ke uzothanda izindlela ezi-7 ezithakazelisayo zokwenza irayisi nobhontshisi
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 673 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 295 mg |
| Ama-carbohydrate | 130 g |
| I-Fiber Dietary | 20 g |
| Amaphrotheni | 28 g |