I-Pot-One Pot Shaksha yaseNyakatho Afrika

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 163

Amafutha - 10g

I-Carbs - 11g

Amaprotheni - 10g

Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-35
Izinkonzo 4 (1 1/2 izindebe ngayinye)

Jabulela lesi sidlo esithandwayo saseNyakatho Afrika sokudla kwasekuseni noma sakusihlwa. Eyaziwa nangokuthi "amaqanda e-purgatory," kula maqanda okupheka aphethwe ngobumnene ebhodini elithambile lamatamatisi kanye nemigodi. Njengoba utamatisi okheniwe yiyona isithako sezinkanyezi, le dish iqukethe ngisho nama-antioxidants angaphezu kwalabo abenziwe ngamatamatisi ahlanzekile , ngoba babengenakokwenziwe ekuvuneni okukhulu. Ukulwa nokuvuvukala nokufudumala umphefumulo nge-batch yokumama yalesi sidlo esisodwa.

Izithako

• 2 amathisipuni amafutha omnqumo
• ½ u-anyanisi ophuzi, oqoshiwe
• 2 amathisipuni isilonda unamathela (Sambal Oelek Kunconywa)
• 1 pepper ye-orange bell, enqanyuliwe
• 1 i-clove i-garlic, enqunywe kancane
• 1 (28-ounce) ingawachoboza utamatisi
• 1/4 ithisipuni usawoti oshelelayo
• Amaqanda amane amakhulu
• ¼ inkomishi feta ushizi, crumbled
• ¼ indebe fresh parsley, oqoshiwe

Ukulungiselela

1. Hlangisa i-oven ukuya kuma-degree angu-400.
2. Ukushisa amafutha esikhwameni esikhulu esiphezulu se-ovini.
3. Engeza u-anyanisi, ukunamathiswa kwesilonda, ne-pepper, bese upheka imizuzu engu-10 ukuze unciphise.
4. Engeza i-garlic, utamatisi nosawoti bese uvuselela kahle.
5. Engeza amanzi ka-1 indebe futhi uvumele ukumisa phezu komlilo ophakathi kwamaminithi angu-15 engeziwe.
6. Ukusebenzisa i-spoon enkulu, cindezela umthombo enhlangothini ye-tomato bese ubeka iqanda ngalinye ngobumnene.
7. Dlulisa i-skillet kuhhavini bese upheka imizuzu engu-7 kuya kwezingu-10, noma kuze kuphekwe amaqanda ngendlela oyifunayo.

1. Susa kuhhavini bese ufafaza nge-crumbled feta.
2. Gcoba nge-parsley bese uvumela ukupholisa kancane ngaphambi kokukhonza.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ezinye zokupheka zibiza amanani aphezulu kasawoti, kodwa ungathatha enye yale sodidi eyenezelwe ngamakhemikhali nama-flavour.

Uma inguqulo evumbulu ye-shakshuka ingezona kuwe, shayela phansi ukushisa ngokufaka esikhundleni sokunamathiswa kwesilili ngesipuni esisodwa sezipayisi ezinamandla njenge-cumin noma i-paprika ephuzi.

Amathiphu wokupheka nokukhonza

Ukuze usize ukuqinisekisa ukuthi amaqanda amaqanda awaphuli, uwafake esitsheni esincane ngaphambi kokuba uthele ngobumnene u-skillet. Uma amaqanda ephekwe njengoba kufunwa (cishe imizuzu engu-7 yezikhupha ezigijima kanye nemizuzu engu-10 kanzima), sebenzisa ngesinkwa se-pita, amazambane abusiwe, noma isaladi elula eluhlaza .