Easy Provencal Nsomba Recipe

Njira yosavuta imeneyi ya Provencal-cod code ingakhale pa tebulo mkati mwa mphindi 30. Tsabola, maolivi , ndi tomato zimapangitsa kuti anthu azikhala osangalala kwambiri.

Onani kuti tsabola wofiira ndi wachikasu (ma capsicum okoma) amagwiritsidwa ntchito. Tsabola iliyonse ya tsabola wofiira, wachikasu, ndi / kapena wobiriwira imagwira ntchito bwino ndipo imapanga maonekedwe okongola. Nsomba zoyera zoyera (monga halibut, grouper, kapena shark) zingalowe m'malo mwa cod. Njirayi imakhala yochepa kwambiri kuti idye chakudya chamadzulo.

Chimene Mufuna

• 1 tsabola wofiira, wachikasu, kapena wobiriwira wonyezimira (sweet capsicum), wothira, wothira, ndipo amagawidwa m'matope a 1/2-inch
• 1 sing'anga
• anyezi okoma , ochepa ndi osungunuka mu zokupanga 1/2-inch
• 10 cloves onse a
• adyo , peeled
• 1 Vinyo wosakaniza osakwanira maolivi
• 2 makapu zamzitini wosweka tomato
• 12 maolivi kalamata
• 1/2 supuni ya tiyi ya m'nyanja Caribbean kuyamwa imaphatikizapo kapena tsabola wa mandimu
• 4 (pafupifupi 5 ounces aliyense) mapepala apamwamba (onani Notes)
• Kosher
• mchere ndi wakuda
• tsabola kulawa, mwachangu

Momwe Mungapangire Izo

1. Pakati pa kutentha kwambiri, perekani tsabola, anyezi, ndi adyo lonse mu maolivi mpaka ndiwo zamasamba.
2. Onjezerani tomato, azitona, ndi zokometsera kapena mandimu. Pitirizani kuphika mpaka adyoyo atapyozedwa mosavuta ndi mphanda. Onjezerani pang'ono madzi ngati chisakanizocho chimauma kwambiri.
3. Zimitsani kutentha kwa sing'anga. Onjezani mafayilo ku chisakanizo. Saute mpaka kodyu yophika ndi kupsa mosavuta ndi mphanda. Nyengo kuti mulawe ndi mchere ndi tsabola, ngati mukufuna.

1. Gwiritsani ntchito mapuloteni a cod ndi msuzi wa Provencal pamwamba pake.

Dziwani: Nsomba iliyonse yoyera ingakhale m'malo mwa cod, monga halibut, grouper, kapena shark.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	183
Mafuta Onse	6 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	4 g
Cholesterol	20 mg
Sodium	270 mg
Zakudya	24 g
Matenda a Zakudya	4 g
Mapuloteni	12 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)