Nutrition Highlights (pakushanda)
Calories - 542
Fati - 16g
Carbs - 23g
Maprotheni - 75g
Nguva Yese 270 min
Prep 30 min , Cook 240 min
Kushumira 4
Ropa vieja ndiro chikafu chinochengetwa chiCuban che nyama nematata. MuchiSpanish, "ropa vieja" zvinoreva "zvipfeko zvekare" -kudya kwakapedzwa kwechigunwe chakakanyiwa nemiriwo yakaita sepilisi uye eiii yakaita semurwi wejasi dzakabvaruka. Nenzira, chikafu che nyama chinoshandiswa muropa livesja chinonzi steak, iyo haina kungova yakadhura asiwo haina mafuta akakwana kunonoka kubika zvakanaka pasina kuoma kunze. Saka iyi shanduro inoda huck nyama-kutemwa kunowedzera mafuta (uye kunowanikwa zvakanyanya) kubatsirwa kwenguva yakareba yekusarura-uye yasara ari oga (zvichienderana nekukanda) kuti ave sechikafu. Apo kukasara-kuzere nemiriwo yegaji uye tomate yakadzika-sodium, ropa vieja inopa kudya kunopa utachiona hweprotein pamwe ne antioxidants, mavitamini, nemaminerari, nekuderedza munyu.
Chimwe chezvinhu zvakanakisisa pamusoro pekudya iyi ndechokuti "chinoramba chichipa" -kuri nani zviri nani zuva rinotevera, uye nyama yakasara inogona kuiswa uye yakawedzerwa pamwe chete nemiriwo kuenda kune tortillas (a little avocado uye cilantro inowirirana zvakanaka), kana kuiswa pamusoro pepaghetti squashi kune imwe nzvimbo "pasta" dish.
Zvimwe
- Munyu uye pepsi tsvuku kuti toravira
- 3 pound chuck roast (akacheka kusvika 2 kusvika ku 3-inch cubes; mucheki anogona kuita izvi)
- 1 ekiiii (yakagurwa; tsvuku tsvuku)
- 1 mukombe celery (kana kupfuura, akachekwa)
- 1 (15-ounce inogona) tomato (yakagurwa, pasi-sodium)
- 2 miriwo tsvuku tsvuku (yakasarudzwa)
- 2 medium medium red pepper (chopped)
- 2 bay leaves
- 1 (6-ounce) inogona kutora tomato (pasi-sodium)
- 2 tablespoons chili pfu
- 1 teaspoon oregano
- 1 puniki yenyuchi mukaka (pasi-sodium kana Herb-Ox Sodium-Free Bouillon kana 3 nenyuchi bouillon cubes)
Kugadzirira
- Munyu uye pepper nyama uye uite kuti iite pani pane stovetop.
- Chino onion uye celery pane pasi pegango . Isa nyama yakasvibiswa kumusoro.
- Shandisai tomate kuchengetedza jisi. Tora tomato uye pepper pamusoro pe nyama, pamwe chete nemashizha ebasa.
- Muchidimbu chiduku kana mvura inoyerera mukombe, funganisa zvimwe zvese zvinosanganiswa pamwe (kusanganisira yakachengetwa tomato juice) uye udururire pamusoro pe nyama nemiriwo.
- Ika maawa maviri kusvika ku3 kumusoro, kana maawa mashanu kusvika maawa manomwe pasi.
Zvimwe zvinoshandiswa kuwedzera uye kuwedzera
Kana iwe uchida kuita chikafu ichi chakafanana nechechi yakagadzirwa nemafuta ropa vieja-asi usingadi kushandisa flank steak-kumbira bheji yako kuti ucheke chikamu che chuck chakareba kupfuura chakakura, apo zviyo zvinotenderera. Uyezve kana imwe ndiro yapedza kubika, gadzira nyama nehokwe mbiri (kana kumirira kuti itonhorere uye ishandise maoko ako).
Ropa vieja ndeimwe yezvokudya izvo iwe unogona kuwedzera chero mimwe yemiriwo uye inonaka kunonaka. Funga kuwedzera karoti pamwe nesero. Kusvika pakuguma kwekubika nguva inokanda mumiti yemiorivhi, capers, uye itsva parsley.