Chombo ichi cha Provencal, chodyera chachi French, chimakhala ndi mavitamini a Provence: adyo, shallots, fennel, tomato, azitona, ndi maluwa atsopano. Kutumikira nsomba zokhala ndi zokometsera, pamodzi ndi mowolowa manja msuzi wa poto, pa couscous kapena mpunga. Gwiritsani ntchito mapulogalamu a mandimu potsitsimula pakudya
Chimene Mufuna
- Supuni 3 zowonjezera namwali mafuta
- 1 clove adyo, atapanikizidwa
- ¼ supuni ya supuni yowuma tsabola wofiira
- 2 shallots, sliced
- 1 babu ya fennel, odulidwa
- 1-oz-14 azitha kuthira tomato
- Madzi ½ chikho cha botolo
- 12 azitona zakuda, zowonongeka
- 1 1/2 lbs halibut, zidutswa zidutswa zitatu-inchi
- ½ supuni yamchere
- ¼ supuni ya tsabola wakuda tsabola
- Supuni ya 1 yatsopano msuzi, yodulidwa bwino (chiffonade)
Momwe Mungapangire Izo
Mmene mungapangire halibut Provencal:
Chotsani uvuni ku madigiri 400.
Kutenthetsa mafuta a maolivi mumtambo wofiira wa ovenproof pamwamba pa kutentha kwapakati, komanso sungani adyo ndi tsabola wofiira kwa mphindi imodzi. Yonjezani shallots ndi fennel; kuphika kwa mphindi zisanu. Onjezerani tomato wokoma ndi juvu. Sungani mphindi 5 mphindi mpaka fennel ili yabwino ndipo madzi akuchepetsedwa pang'ono. Chotsani kutentha ndi kusunthira mu azitona.
Nyengo ya halibut ndi mchere ndi tsabola, ndikukonzekera phwetekere yosakaniza pa skillet. Kuphika mu uvuni wokonzedweratu kwa mphindi 17-20, kufikira nsomba ikaphika. Onetsetsani mchere wa chiffonade mumoto wosakaniza osakaniza ndikutumikira.
Chomera ichi chokhazikika cha Provencal chimapanga mavitamini 4 mpaka 6.
Maphikidwe ena ochokera ku Provence:
- Kuchetsa ndi Aromaine Saladi Recipe
- Chinsinsi cha Moradeilles cha Brandade de Morseilles
- Calissons ndi Recipe ya Meringue
- Cote d'Azur Mayi Honey Kuvala Recipe
- Herbes de Provence Vinaigrette Recipe
- Lemon Aioli Chinsinsi
- Provencal Tomato Mpunga Msuzi Recipe
- Snapper en Papillote Recipe
- Zesty Tapenade Recipe
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 325 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 68 mg |
| Sodium | 421 mg |
| Zakudya | 25 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 30 g |