6 servings
Muna 1 mugove : 805 kcal, mapuroteni - 63 g, mafuta - 56,8 gramu, makhydrohydrates -10.4 gm
gwayana gumbo kusvika ku 2.5 kg
100 gramu yegwayana rechiropa
100 g yemafuta akadirwa
100 gramu dzegorosi rakaoma
3 anyanisi
2 tbsp. l. cilantro and mint
3 tbsp. l. mafuta
1 mukombe yakagadzirira couscous
2 tbsp. l. dry oregano
Zvaunofanira kuita:
Chop onion uye fry mu 1 tbsp. l. mafuta 10-12 maminitsi. Shamba chiropa, cheka, fry 3 maminitsi. muna 1 tbsp. l. mafuta. Sungai chiropa neeiii, wedzerai mukate wakabikwa, mafuta egorosi, miriwo, munyu uye pepper, dururirai 0.5 makapu emvura. Itai uye gadzirai moto unopisa kwemaminitsi maviri.
Cheese zvigure mu cubes, kuwedzera pakuzadza, kubvisa kubva pakupisa uye kusanganiswa. Sikai nyama, ita chikwama. Uzadze nechaputika uye kuvhara gumbo nemutsara. Grate pamwe chete nemafuta, munyu, pepper uye oregano. Fungira mumashizha uye kubika muchoto mu 180 ° C kweawa imwe. Zvadaro bvisa mbiru uye ubike kune imwe 1 awa.