Mwanawankhosa wa Morocco kapena Ng'ombe Yamphongo Ndi Kaloti, Maolivi ndi Mavitamini Owasunga

Njira yophweka ya ku Morokoyi inandiphunzitsidwa ndi apongozi anga, omwe ankatumikira monga chakudya cha banja ndi mkate wa Moroccan kuti adziwe zonse. Maolivi ndi mandimu zosungidwa zimapatsa chidwi kwambiri. Ngati mumakonda zinthu zokometsera, onjezerani tsabola ya cayenne kapena Ras el Hanout ku Moroccan zokometsera za ginger, turmeric, ndi sinamoni. Harissa angaperekedwe ngati kondomu kumbali.

Gwiritsani ntchito nyama yamphongo, mwanawankhosa kapena mbuzi kudula mu zidutswa zitatu.

Kuphika nthawi ndi ophikira. Lolani nthawiyi pokhapokha mukakonzekera mumphika wamba, ndipo katatu nthawiyi mukaphika mudothi kapena matope a ceramic.

Chimene Mufuna

• 1 mpaka 1 1/2 lbs. (500 mpaka 700 g.) Ng'ombe, mwana wa nkhosa kapena mbuzi
• 1 sing'anga anyezi, odulidwa
• 3 cloves a adyo, finely akanadulidwa kapena kupanikizidwa
• 1/4 chikho chopangidwa ndi cilantro kapena parsley
• 1 1/2 supuni ya supuni ya ginger
• Supuni 1 ya mchere, kapena kulawa
• Supuni 1
• turmeric
• 1/2 supuni ya supuni tsabola wakuda
• 1/4 supuni ya supuni pansi sinamoni
• 1/4 supuni ya tiyi Ras el Hanout (mwachangu)
• tsabola wa cayenne, kulawa (mwasankha)
• 1/3 chikho cha mafuta
• -------------------------------------------------- -
• 2 lbs. (1 makilogalamu.) Kaloti, peeled ndi quartered lengthwise
• 1/2 chikho chofiira kapena azitona zobiriwira
• 1 mandimu yosungidwa, kudula kumbali ndipo mbewu zimachotsedwa
• Supuni 1 batala

Momwe Mungapangire Izo

Njira Yopopera ya Cooker

1. Sakanizani nyama ndi anyezi, adyo, cilantro kapena parsley, zonunkhira ndi mafuta mu ophikira. Brown nyama, osaphimbidwa, pa kutentha kwapakati kwa mphindi khumi, kupweteka nthawi zina. Onjezerani makapu 3 a madzi, kuphimba, ndi kuphika nyama ndi kupanikizika kwa mphindi 25 ngati mukugwiritsa ntchito ng'ombe, ndi maminiti 35 ngati mukugwiritsa ntchito nyama yamphongo kapena ya mbuzi.
2. Onjetsani kaloti, kuwonjezera madzi ngati kuli kofunikira kuti msuzi ufike pamwamba pa kaloti. Phimbani ndi kuphika ndi kukakamizidwa kwa mphindi khumi. Onjezerani maolivi, mandimu yosungidwa ndi supuni ya tiyi ya batala, ndi kuchepetsa msuzi mpaka utali wandiweyani.

Njira Yowonjezera Njira

1. Sakanizani nyama ndi anyezi, adyo, cilantro kapena parsley, zonunkhira ndi mafuta mu uvuni wa Dutch kapena mphika. Brown nyama, osaphimbidwa, pa kutentha kwapakati kwa mphindi khumi, kupweteka nthawi zina. Onjezerani makapu 3 a madzi, kuphimba, ndi kuthira nyama kwa ora limodzi ngati mukugwiritsa ntchito ng'ombe, komanso pafupifupi 1½ / 2 ngati mukugwiritsa ntchito nyama yamphongo kapena ya mbuzi. Nthawi zina fufuzani mlingo wa msuzi, ndipo onjezerani madzi ngati pakufunika kuphika.
2. Onjetsani kaloti ndi madzi okwanira kuti msuzi ufike pamwamba pa kaloti. Phimbani ndi kuimiritsa kaloti mpaka pafupifupi mwachifundo, pafupi mphindi 20. Onjezerani maolivi, mandimu yosungidwa ndi supuni ya tiyi ya mafuta, ndipo pitirizani kuyimirira, kutsegulidwa, kuchepetsa msuzi mpaka mutali kwambiri.

Njira ya Clay kapena Ceramic Tagine

1. Lembani anyezi mmalo modulira, ndi kumangiriza parsley kapena cilantro mu maluwa mmalo mwa kung'amba. Tumizani batala.
2. Thirani pafupifupi hafu ya mafuta a maolivi m'munsi mwa matepi. Gawani anyezi pansi ndipo kenako mukonze kaloti pamwamba pa anyezi.
3. Mu mbale, sakanizani nyama ndi adyo ndi zonunkhira. Ikani nyama pakati pa matepi, fupa kapena mafuta pansi. Sungani kapu imodzi ya madzi mu mbale kuti muzimutsuka zonunkhira, ndi kuwonjezera madzi awa ndi mafuta otsalawo.
4. Pamwamba nyama ndi parsley maluwa ndi kugawa azitona ndi kusunga mandimu wedges pa nyama ndi kaloti.
5. Phimbani ma tepiyi ndi kuika pa disseus pa-medium-low mpaka kutentha kwapakati ndipo mulole tagina kuti ifike pamamera. Izi zingatenge nthawi kuti mukhale oleza mtima. Mukamaliza kuimiritsa, kuchepetsa kutentha kutentha kwambiri kuti mukhale osakaniza, ndi kuphika kwa maola 3 kapena 4, kapena mpaka nyama ndi kaloti zili bwino kwambiri.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	450
Mafuta Onse	24 g
Mafuta okhuta	6 g
Mafuta Osatchulidwa	14 g
Cholesterol	86 mg
Sodium	652 mg
Zakudya	29 g
Matenda a Zakudya	7 g
Mapuloteni	31 g

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