Cowheel miyan (miyan da aka yi da sheqa na saniya) yana daya daga cikin ƙaunar da aka fi so a cikin Caribbean. Zuciya da kuma kullun cikawa. Ana dafa shi tare da rawaya rarar fata, wasu kayan lambu da kuma kyakkyawan dumplings.
Ana sayar da Cowheel a kusan dukkan kasuwanni da manyan kantunan dake Caribbean. Dangane da inda kake, zaka iya samun wannan abincin ne kawai daga mai shayarwa.
Abin da Kayi Bukatar
- 2 teaspoons man fetur
- 1 kofin albasa (diced)
- 6 sprigs thyme (raba)
- 2 fam cowheel (yanke)
- gishiri dandana
- black barkono dandana
- 1/2 kofin rawaya raba tsaka
- 6 zuwa 8 okra
- 2 karas (a yanka cikin 1-inch rounds)
- 12 gari dumplings
Yadda za a yi shi
Kayan dafafiyar tukunya shine tukunya mafi kyau don yin amfani da wannan miya a matsayin mai ƙwanƙwasawa yana da dogon lokaci don dafa. Idan amfani da tukunya, ƙara lokacin dafa abinci da ruwa. Manufar ita ce don dafa ƙwanƙwarar har sai ya fadi-da-kashi m.
- Heat mai a cikin mai dafa abinci.
- Add albasa da thyme da saute har sai albasarta su ne translucent, 2 - 3 mintuna.
- Ƙara shuɗi tare da gishiri da barkono don dandana kuma saute da albasa da thyme na minti 3.
- Ƙara 5 kofuna na ruwa, motsawa, rufe mai dafa abinci da kuma bar dafa don minti 30. Lokaci yana farawa daga farawa.
- Saki fashewar mai dafa majinjin don ya fitar da tururi. Bude kayan dafafi da kuma ƙara peas da karin ruwa. Ya kamata a sami isasshen ruwa don dafa ƙanshin kuma yin miya.
- Ƙara thyme kuma bari ƙyada da cowheel dafa a kan zafi mai zafi har sai peas narke.
- Add okra da dumplings zuwa tukunya, rufe da kuma bar dafa don minti 6 - 8 ko har sai an dafa shi cikin dumplings. Ku ɗanɗani miyan don kayan yaji - gishiri da barkono kuma daidaita daidai da haka.
- Ƙira kuma ku bauta
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 1455 |
| Total Fat | 52 g |
| Fat Fat | 16 g |
| Fat maras nauyi | 25 g |
| Cholesterol | 161 MG |
| Sodium | 3,648 MG |
| Carbohydrates | 169 g |
| Fiber na abinci | 24 g |
| Protein | 77 g |