Wannan abun da ke dadi Ecuadorian seafood cazuela ("stew") an fara dafa shi a kan tukunya sannan kuma a gasa a cikin tukunyar yumɓu har sai stew ya zama siffar ɓawon nama. A cikin wannan hanzari da sauri, abubuwan ban sha'awa na shrimp, plantain, cokali mai yatsa, cilantro, da tumatir sun haɗu a kan kuka a cikin wani abincin mai kyau. Ku bauta wa kan shinkafa don wani abincin dare mai ban sha'awa.
Idan kuna so kuyi kifin kifi, hanyar gargajiya (da kuma amfani) ita ce a sauƙaƙe kawunan kullun, baƙaƙe da wutsiyoyi a cikin salted ruwa tare da wasu albasa albasa don kimanin awa daya, sannan kuma kuyi amfani da su don dafaccen plantain.
Abin da Kayi Bukatar
- 1 matsakaici albasa (yankakken)
- 1 barkono barkono (diced)
- 2 cloves tafarnuwa (yankakken)
- 1 teaspoon
- oregano
- 1 kunshin Goya (tare da cilantro da achiote)
- 1 kananan tumatir (yankakken)
- 2 man kayan lambu mai ganyayyaki
- 2 kore
- plantains
- 3 tablespoons gyada man shanu
- 1 1/2 kofuna da kifi stock (ko kaza stock)
- 1 laban marmari (peeled)
- 2 teaspoons man shanu
- 2 tablespoons cilantro (finely minced)
Yadda za a yi shi
- Gasa man shuke-shuken a cikin babban launi a kan matsanancin zafi, sa'annan ka sa albasa yankakken, tumatir, barkono mai laushi, tafarnuwa, oregano da kayan yaji har sai m da m, kimanin minti 5-8.
- Cire daga zafin rana kuma ka dafa dan kadan. Kwafa bishiyoyi , kuma sanya su a cikin abincin abinci tare da kayan jari. Ƙara kayan lambu da kayan lambu da aka sauté da kuma aiwatar har sai da blended kuma mafi yawa santsi.
- Yin amfani da wannan sutura, a yi amfani da gishiri tare da gishiri da barkono kuma kaɗa su cikin man shanu tare da cilantro har sai an dafa shi, minti 2-3 (dangane da girman). Sanya tsutsiya a kan wani farantin.
- Add da plantain da kayan lambu cakuda zuwa skillet da dama a cikin man shanu man shanu. Ku zo zuwa simmer kuma ku dafa, motsawa, na kimanin minti 10, ko kuma sai an cakuda cakuda.
- Add dafa kayan dafa shi don sauya da motsawa dan takaice har sai an shafe shrimp ta hanyar.
- Ku bauta wa dumi kan farin shinkafa.
Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
---|---|
Calories | 435 |
Total Fat | 21 g |
Fat Fat | 6 g |
Fat maras nauyi | 10 g |
Cholesterol | 242 MG |
Sodium | 888 MG |
Carbohydrates | 31 g |
Fiber na abinci | 6 g |
Protein | 36 g |