Slow Cooker Moroccan Chikafu Chikafu Recipe

Nutrition Highlights (pakushanda)

Maoriro - 238

Fati - 6g

Carbs - 19g

Puroteni - 27g

Nguva Yese 505 min
Prep 25 min , Cook 480 min
Kushumira 10 (1 kapu imwe neimwe)

Izvi zvinoshamisa zvinonhuwira zveMoroccan nenyuchi zvinokumbira zvinonhuwira zvaunenge watova nazvo. Kana zvisingaiti, zvinowanikwa nyore nyore uye zvichauya zvakakosha kune mapoka akawanda e-FODMAP mapepa.

Izvi zvinowanzoshandiswa pamwe chete nemukoma unogadzirwa kubva kumusoro-FODMAP gorosi, zvisinei, quinoa, groatheat groats, kana mapira ane hutsika hwakaderera hwe-FODMAP-ins-ins for couscous. Bhiriji yakasvibirira ingadai iri kushamiswa kwakanaka, zvakare.

Zvimwe

• 3 pounds nenyuchi chuck roasts
• 4 maspunijoni mafuta omuorivhi (garlic-akabatanidzwa, akaparadzaniswa)
• 1 mukombe mvura (yakaparadzaniswa)
• 2 miviri yakasvikiti (yakakonzerwa, yakagurwa mu ½-inch chunks)
• 1 svikiro parsnip (tsvina, kucheka mu ½-inch chunk s)
• 1 kapu mashizha emaekisi (akacheka akachekwa)
• 1 teaspoon cumin (pasi)
• 1 teaspoon turmeric (pasi)
• 1 teaspoon sinamoni (pasi)
• 1 gashii gashi (pasi)
• 1 teaspoon munyu
• ½ teaspoon mutsvuku (tsvina pasi)
• 2 tablespoons brown tsukat (chiedza chakazara)
• 14.5-ounce inogona tomato (diced, undrained)
• 1 pound mbatata (cubed, ganda pa, bvisa mu-1-inch vipande)

Kugadzirira

1. Chengeta uye kurasira mafuta anooneka kubva mumombe, uye uidye mu 1-inch cubes. Muchikanda chikuru chemasviki-masikati, kupisa 2 mashupuni emafuta. Wedzera hafu yemombe, pasina kuvhara, uye kuvabvumira kuti vasvike kune rumwe rutivi vasingafambi. Kana zvidimbu zvikasvibiswa, mushure maminitsi anenge matatu, vashandure. Bhurai nyuchi kune rumwe rutivi kwemaminitsi matatu kusvika ku4. Bvisa zvidimbu kubva pa skillet uye uise parutivi. Wedzerai ½ mukombe wemvura kune skillet uye mukanise bits zvakasvibiswa. Wedzera ichi chemvura kune anononoka cooker. Dzorerai skillet nemamwe maaspuni 2 emafuta uye musvundu wechechi yechipiri yemombe. Dzokorora kuwedzera mvura kune skillet, kuisa zvigaro zvakasvibiswa uye kuwedzera mvura kumudziki anononoka.

1. Wedzera karoti, parsnip, mashizha eekisi, kumini, turmeric, sinamoni, ginger, munyu, pepper, shuga yakasvibirira, uye tomato kune anononoka kubika. Gadzirai imwe mombe yakagadzirwa pamwe chete pane mimwe miriwo.
2. Pamusoro neatapatata, chivhara uye ubike kumusoro kwemaawa matanhatu nemaawa matanhatu, zvichienderana nehadziki yako inononoka. Mhuka yakagadzirira kushumira apo mbatata inenge iri nyoro kana yakabatwa neforogo. Shumira pamusoro pequinoa yakagadzirwa kana mupunga.

Kuwedzera Kunoshandiswa uye Kusiyana

Dzorera mbatata ne 4 makapu e kabocha squash (1 pounds), mbeu dzakabviswa, dzakagurwa mu-1-inch vipande. Hakune chikonzero chekudzikisa, sezvo ganda rinodyiwa.

Kuti kugadzirisa kabocha squash kuchengeteka uye nyore, microwave yose squash inesimba guru kwemaminitsi matatu e1 ½ pound squash, yakareba kwechikwata chakakura. Edzai nemukuru mukuru weke; ganda rinofanira kubereka kumuvha asi kwete kunyorova. Kana ganda re squash rinomira banga, ramba uchiraira microwave iyo muminiti 1 inowedzera.

Isa chikamu chepasi pasi uye shandura squash zvishoma kune rumwe rutivi rwe stem.

Kubika uye Kushumira Mazano

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