Eyi ti o dara julọ, ohunelo ti o ṣee fun oluṣeto ounjẹ jambalaya jẹ ounjẹ ikoko kan . O ṣeun ni awọn iṣẹju diẹ ninu osere onisẹ rẹ, eyiti o ṣe itọwo, itọra, ati ounjẹ ti awọn ohun elo titun. Eyi dabi ohunelo ti o ni idiwọn, ṣugbọn iwọ n da browning diẹ ninu awọn eroja, lẹhinna ṣopọ ohun gbogbo ninu ikoko ati jẹ ki oluṣakoso osere ṣe iṣẹ naa.
Ohun ti O nilo
- 1 tbsp. epo epo
- 1/2 lb. boneless skinless adie ọyan (ge sinu 1 "awọn ege)
- 1/2 lb. ni kikun jinna andouille soseji (sliced)
- 1/2 lb. ede ti ko ni ẹyọ (peeled ati deveined)
- 2 tsp. Creole akoko ọdun
- 1 tsp. sisun
- thyme leaves
- 1/8 tsp. Ata kayeni
- 1 alubosa (ge)
- 3 awọn ododo cloves (minced)
- 1 alawọ ewe bell (ge)
- 3 stalks seleri (ti ge wẹwẹ)
- 1 ago ọkà iresi funfun funfun
- 16 iwon. awọn eso tomati ti a fi sinu akolo (undrained)
- 1 ago
- ọja iṣura adie
- 3 tbsp. alabapade parsley (minced)
Bawo ni lati Ṣe O
- Gún epo ni oluṣakoso ohun ti nmu lori ooru ti o gaju tabi lo iṣẹ brown. Fi adie sii, soseji ati ede.
- Wọ awọn ounjẹ pẹlu idaji Creole fun ọsin, idaji rẹ ati idaji cayenne. Sauté fun iṣẹju 3-5, ṣiṣawari nigbagbogbo, titi ti adie ati ede ti jinna daradara. Yọ adie, soseji ati ede pẹlu kan ti a fi slotted ati ṣeto akosile.
- Fi alubosa, ata ilẹ, ata ṣelọpọ, seleri ati isinmi Creole, thyme ati cayenne si oluṣakoso ounjẹ. Gigun iṣẹju 4-5 fun igba diẹ, sisẹ titi di igba ti awọn ẹfọ jẹ tutu-tutu.
- Fi awọn iresi kun, awọn tomati pẹlu oje wọn, ati ọja. Ideri aabo ati mu si titẹ agbara. Cook fun iṣẹju 8. Tu titẹ silẹ, yọ ideri kuro, lẹhinna aruwo ninu adie, soseji, ede ati parsley. Bo ni wiwọ ki o jẹ ki duro iṣẹju 5 ṣaaju ki o to ṣiṣẹ.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 430 |
| Ọra pupọ | 16 g |
| Ọra ti a lopolopo | 4 g |
| Ọra ti a ko peye | 7 g |
| Cholesterol | 128 iwon miligiramu |
| Iṣuu soda | 576 iwon miligiramu |
| Awọn carbohydrates | 42 g |
| Fiber ti Dietary | 4 g |
| Amuaradagba | 29 g |