Saurayi, shanu , da naman sa suna cikin nau'o'in nau'i mai nau'in nau'i wanda ake jin dadin su a matsayin manyan abinci a cikin Caribbean. Irin nau'in raunin da yafi yadu da kuma amfani da shi shine sace . An yi amfani da shi a cikin wannan ban sha'awa mai girke-girke tare da tsaga kwasfa, kabewa, plantains, okra, da dumplings don ƙirƙirar mai dadi da kuma miya mai kyau.
Miyan yana buƙatar lokaci na dafa abinci, don haka mai yin cooker matsawa shine manufa don yin shi. Zaka iya amfani da tukunyar ajiya ta yau da kullum, amma zai ɗauki biyu zuwa uku na uku don dafa irin wannan rawar da ake so zuwa tausayi.
Abin da Kayi Bukatar
- 2 teaspoons man fetur
- 1 kofin albasa (diced)
- 6 sprigs thyme (sabo, raba)
- 2 fam saniya rago (yanke)
- Salt dandana
- Black barkono dandana
- 6 kofuna waɗanda ruwa (da karin don ƙirƙirar miya)
- 1/2 kofin rawaya raba tsaka (soaked na dare)
- 1 laban kabewa (calabaza squash, a yanka a cikin manyan chunks)
- 2 fam kore plantains (peeled kuma a yanka a cikin 1-inch rounds)
- 6-8 okra
- 12
- gurasar gari
Yadda za a yi shi
- Yanke man a cikin mai yin cooker.
- Ƙara albasa da sauté har sai sun kasance translucent (kimanin 2 zuwa 3 minutes).
- Add 3 sprigs na thyme da sauté for 1 minti.
- Ƙara karamin da gishiri da barkono don dandana. Sauté na tsawon minti 4.
- Add 6 kofuna waɗanda ruwa da dama. Rufe mai dafa majinjin kuma yasa miyan yana dafa don tsawon minti 45 zuwa 50. Idan kayi amfani da tarin fanti, rufe shi kuma dafa don 2 zuwa 3 hours.
- Ƙara wake da ruwa mai yawa don yin miya. Rufe tukunya da dafa don karin minti 5. Saki sigin mai dafafi mai matsawa don barin busa da kuma bude macijin dafa.
- Add da kabewa, plantains, da kuma sauran thyme. Cook har sai tsire-tsire suna kusan narkewa. Kada ka rufe macijin da ke matsawa a wannan mataki. Kawai huta murfin a kan tukunya.
- Ƙara okra da dumplings zuwa tukunya. Rufe kuma dafa na tsawon minti 6 zuwa 8 ko har sai an dafa shi cikin dumplings.
- Ku ɗanɗani don kayan ado da kuma daidaita idan ya cancanta. Ƙira kuma ku bauta.
Tips da Bambanci
Admittedly, juyi shine dandano mai dandano. Yana da ciki na dabba, musamman saniya a wannan girke-girke. A saniya yana da uku ciki kuma dukansu suna amfani da su don samar da juyi. Duk da haka, baku cin cike ciki ba, kawai dai abincinsa. Ka tambayi maƙinka don cire kitsen mai gaki. Har ila yau kuna so ku wanke shi da kyau idan kun dawo gida.
Yayin da kake yin amfani da maɓallin tukwane, fara fara lokaci bayan sakon farko.
Kamar yadda kusan kowane tasa, da kuma musamman miya, za ka iya ƙara duk wani nauyin da kake so a wannan girke-girke don yin shi musamman naka. Wasu masu dafa su kara karas, olives, ko raisins, yayin da wasu sun fi son tafarnuwa. Hakanan zaka iya canza sababbin bango ga masu shuka ko maye gurbin 1/4 kopin ruwa tare da ruwan 'ya'yan lemun tsami. Wasu girke-girke mai girbi suna kiran ƙafar aladu biyu.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 320 |
| Total Fat | 9 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 237 MG |
| Sodium | 510 MG |
| Carbohydrates | 38 g |
| Fiber na abinci | 8 g |
| Protein | 23 g |