Saurin sauye-sauye shi ne tsire-tsire mai ganye na Ghana wanda ya kunshi nama da nama da kifi, dafa shi a cikin tukunya ɗaya tare da kayan lambu mai laushi kamar ganye, alade ko amaranth ganye (callaloo). An kuma kara ma'anar ƙasa da 'ya'yan itatuwan miki. Wadannan tsaba ana kiransa agushie a Ghana ko furo a Najeriya. Duk wadannan sinadaran sun haɗa don ba wannan sutura wani dandano mai ban sha'awa.
Abin da Kayi Bukatar
- 1 1/3 fam na gindin dashi yanke a cikin 1-inch cubes
- 2 zuwa 3 tablespoons na man fetur man
- 1 albasa
- 3 cloves na tafarnuwa
- 1 karbar kyauta mai laushi mai tsayi, wanda yake da kyau
- 4 zuwa 5 cikakke tumatir, crushed ko yankakken
- 1 scotch bonnet barkono
- 1/2 kopin ƙasa m melon tsaba
- 1/2 kopin salted anchovies ko crayfish (na zaɓi)
- 1 launi yankakken yankakken takalma ko gwangwani
- callaloo
- Salt da barkono dandana
Yadda za a yi shi
1. Gishiri albasa, da murkushe tafarnuwa da kuma gwaninta. Ka sanya tukunyarka a kan tanda, ƙara 1 zuwa 2 tablespoons na man fetur a cikin kwanon rufi da kuma fry da albasa, ginger, da tafarnuwa.
2. Lokacin da albasarta suka fara launin ruwan kasa, daɗa daman nama da kuma bada izinin launin ruwan kasa don kawai 'yan mintoci kaɗan.
3. Add da tumatir yankakken da kuma zakuran barkono barkono. Cikakken Scotch bonnet na iya kara yawan zafi mai zafi don haka idan kuna son sautin sa, ƙara barkono a cikin sutura.
4. A wannan lokaci, haɗa rabin kopin agushie foda tare da ruwa, isa don samar da manna. Ajiye don mintina kaɗan.
5. Bayan da tumatir suka fara rushewa, tsawon minti 5 zuwa 7, sai ku zubar da manna a ciki ba tare da motsawa ba. Rufe stew kuma simmer a kan zafi maras nauyi don kimanin minti 20.
6. Ga wadanda suka zo da fata kuma suna so su yi amfani da anchovies dried, suyi su cikin ruwan dumi don kimanin minti 10. Yi aiki da ruwa, zub da ruwa da kifi. Na yi watsi da gwargwadon gishiri saboda gwargwadon gishiri na kifin da aka bushe.
* Idan amfani da crayfish, wadannan ba yawancin su ne m kuma za a iya ƙara madaidaiciya a cikin stew. Idan ba za ka iya kama da kifin da aka yi da kifi ba ko crayfish, amma har yanzu za a so a sake kwatancin abincin da za a iya cin abincin, za a iya samun wannan ta hanyar ƙara wasu tsoffin tarin.
7. Bayan minti 20, boye tukunya. Za ku lura cewa agushie ya dafa kuma ya kirkiro wani abu mai kama da gwanin wake ko tofu. Kuna iya warware wannan baya kuma kunyi cikin stew.
8. Ƙara kifaye, biyan alamar ta biyo baya kuma yale ya simmer na minti 10.
9. Bincike kayan yaji kafin yin hidima. Za'a iya jin dadin wannan gurasa tare da shinkafa ko wata al'ada na gargajiya.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 253 |
| Total Fat | 7 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 80 MG |
| Sodium | 168 MG |
| Carbohydrates | 14 g |
| Fiber na abinci | 3 g |
| Protein | 33 g |