Classic Shakshuka Recipe Nge-Sauce Utamatisi Sauce

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 298

Amafutha - 19g

I- Carbs - 16g

Amaprotheni - 17g

Ingqikithi Isikhathi 55 iminithi
Prep 15 min , Pheka iminithi engu-40
Izinkonzo 2 (amaqanda ama-2 + 1 i-sauce yekomishi ngalinye)

Izindlela eziningi zokupheka ze-shakshuka (okuhlukile nge-spelled shakshouka, chakchouka, noma enikeze igama elibi lama-Egg in Purgatory) sebenzisa u-anyanisi amaningi ku-tomato sauce. Ngenhlanhla kulabo abalandela ukudla okuphansi kwe-FODMAP, kungaba njengokumnandi ngaphandle.

Ukusebenza kaningi njengesidlo sasekuseni eNyakatho Afrika nasezingxenyeni zaseMedithera naseMpumalanga Ephakathi, shakshuka ingahle ijabule nganoma yisiphi isikhathi sosuku. Nakuba kuthatha isikhathi sokwenza, i-shakshuka yethu iyindlela elula eqondile futhi elula.

Izithako

• 1 isipuni sikagalikhi-ifaka amafutha omnqumo
• ¾ inkomishi eqoshiwe ye- fennel , eqoshiwe kakhulu (ama-ounces amathathu)
• ½ i-pepper ebomvu elibomvu elibomvu, eliqoshiwe kakhulu
• ½ inkomishi encane elicwecwe scallion imifino, ihlukaniswe
• ¼ isipuni umhlabathi cumin
• I-¼ ithisipuni igwebe i-paprika
• ¼ isipuni usawoti
• I-¼ isipuni esisha emnyama
• 1/3 indebe yamanzi
• 1 14.5-ounce angakhipha utamatisi ongagunciwe, ungene
• 1 isipuni utamatisi unamathisele
• Amaqanda amane amakhulu
• Izipuni ezi-2 eziphefumula

Ukulungiselela

1. E-skillet eyi-8 intshi ngaphezu kokushisa okuphakathi, fudumele amafutha omgulantshi. Engeza i-fennel, i-pepper ebomvu, futhi iningi lama-scallions, ukugcina amanye ama-scallions wokuhlobisa.
2. Engeza i-cumin, i-paprika, usawoti, i-pepper, namanzi; faka kancane, bese uhlanganisa ukushisa ukuze umile kuze kube yilapho imifino ithenda cishe imizuzu engu-20. Uma i-liquid iqhuma ngaphambi kokuba imifino iphekwe futhi ithambekele ekuthandeni kwakho, ungangezela amanzi isipuni esisodwa ngesikhathi sokunweba lesi sigaba.

1. Engeza utamatisi no-tomato unamathisele bese uveza imizuzu eminye engu-15, kuze kube yilapho isiphuzo sifana nesiphunga se-spaghetti enamahloni.
2. Ukusebenzisa ngemuva kwekhasi elikhulu, yakha ama-divots phezulu kwesikhosi se-utamatisi, enye yeqanda ngalinye. Hamba amaqanda ngesikhathi esisodwa ungene esitsheni esincane, hlola izingcezu zegobolondo, uphinde uphakamise ngokucophelela ama-divots ukuze ugweme ukuphula izikhupha. Vala i-pan bese upheka, uhlola njalo, ezingeni lakho elikhethiwe lokunikela, kuze kube ngu-10 imizuzu.
3. Okuphezulu nge-crumbled feta cheese kanye nama-scallions asele futhi akhonze.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ibhokisi le-14-ounce lamatamatisi ochotshoziwe angeniswe ngaphakathi angathathwa endaweni yamatamatisi aqoshiwe. Ngenkathi ama-American anganikezeli utamatisi ochotshoziwe ngamathini angama-14.5-ounce, ungasebenzisa isigamu sama-ounce angama-28 futhi uqede esinye isigamu senye ukusetshenziswa.

Uma ukhetha ukungaguquki okuhlanzekile, ungakwazi ukupholisa u-sauce ngandlela-thile uphinde uwuhlanze ku-blender ngaphambi kokuwubuyisela esikhwameni ukuze ufinyelele amaqanda.

Amathiphu wokupheka nokukhonza

Amaqanda aphekiwe angaba umthombo wokugula okuphethwe ukudla. Sincoma amaqanda okupheka kuze kube yilapho zombili izikhupha nabomhlophe beqinile.

U-Shakshuka uvame ukukhonzwa nge-toast. Ukuyigcina i-FODMAP encane, sebenzisa isilonda esenziwe kusuka kwesinkwa esiphundu. Uma ulandela ukudla okungenamsoco we-gluten, ukugcoba isinkwa esingenalutho se-gluten ngaphandle kwezithako eziphezulu ze-FODMAP.

Abancinci abancane bangathola lokhu iresiphi yenza ngokwanele ama-4 servings.