A cikin yanayi don abinci na Caribbean? Yi amfani da poblano idan neman wani abu mai ƙanshi ko crank sama da zafi tare da ko dai wani serrano ko ma a barkono barkono.
Abin da Kayi Bukatar
- 4 ƙananan mata, game da 6 ainai / 170 g kowace
- 1/2 kofin / 1200 M sweet albasa, sliced
- 2 barkono barkatai, iri da kuma yankakken
- 3 cloves tafarnuwa, minced
- 3 tablespoons / 45 ml man zaitun
- 2 tablespoons / 30 mL sabo thyme ganye
- 1 tablespoons / 15 mL nunin lemun tsami ruwan 'ya'yan itace
- 2 tablespoons / 30 ml orange ruwan 'ya'yan itace
- 1/2 teaspoon / 2.5 m gishiri a teku
- 1/2 teaspoon / 2.5 m baki barkono
- 4 manyan ɓangarori na aluminum fin
- 4 lemun tsami
- 1/4 kofin / 60 mL cilantro ganye (na zaɓi)
Yadda za a yi shi
1. Yi amfani da matsanancin zafi mai zafi.
2. Sanya yanki guda daya a cikin kowane sashi. Haɗa, tafarnuwa, man zaitun , thyme, ruwan lemun tsami, da ruwan 'ya'yan itace orange ruwan kwandon. Brush da kyau tare da cakuda a garesu na kifaye. Sanya daidai da albasa da poblano akan kowane kifi. Season sauƙi da gishiri da barkono baƙar fata.
3. Hannun shafuka na bangon da kuma hatimin sakonni da kyau. Sanya a kan gado kuma dafa na minti 10, juya, da kuma dafa don minti 10 na sauran.
4. Lokacin da kifi bai sake bayyanawa ba (akalla yawan zafin jiki na ciki na 145-150 digiri), da kayan lambu sun zama m, cire daga zafi. Bada saƙo don tsayawa na minti 5 kafin buɗewa. Garnish da lemun tsami wedges da cilantro ganye.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 426 |
| Total Fat | 14 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 8 g |
| Cholesterol | 102 MG |
| Sodium | 479 MG |
| Carbohydrates | 34 g |
| Fiber na abinci | 7 g |
| Protein | 44 g |