Mov Nws yog ib qho tseem ceeb hauv kev noj haus ntawm Cov neeg Ecuadorians thiab los ntawm lwm lub zos Latino, uas qhia hauv lawv cov keeb kwm gastronomic nrog ntau yam kev npaj raws li mov. Qhov no ntau yam ntawm cov zaub mov txawv muaj ib tug exquisite tsw, lawv yog cov tshwm sim ntawm wisely sib tov ntau yam khoom xyaw, nrog rau cov txheej txheem, thaum lub sij hawm ntawm kev npaj, uas qhia txog cov flavors, tau txais txiaj ntsig tsim nyog ntawm cov feem ntau xav tau palates.
mov nrog cw Nws yog ib qho piv txwv ntawm cov khoom noj Latin American zoo tshaj plaws, nws yog ib qho zaub mov qab uas yog ib feem ntawm cov zaub mov ntawm Latin American lub teb chaws, thiab noj nyob rau hauv ib txoj kev tshwj xeeb thiab nquag, nyob rau hauv nws cov ntug hiav txwv dej.
Nyob rau lub sijhawm no peb txhawj xeeb txog qhov raug mov nrog cw los ntawm Ecuador.
Rice nrog cws kuj tau npaj nyob rau hauv lwm lub teb chaws nyob rau hauv Americas.
Txhua lub teb chaws nthuav tawm qee qhov kev hloov pauv ntawm cov khoom xyaw, thiab / lossis cov txheej txheem hauv nws qhov kev npaj; highlighting nyob rau hauv no txoj kev ib co tshwj xeeb nyob ib ncig ntawm no ib txwm zaub mov.
El mov nrog cw yog phaj ntawm yooj yim npaj, uas combines cov nrov ua mov, nrog rau kev noj haus thiab qab cws kua zaub, un rehash nrog cov khoom xyaw sib txawv, xws li dos, txiv lws suav, parsley, kua txob, tsis hnov qab cumin thiab achiote, (achiote yog lub npe uas onoto paub hauv Ecuador thiab lwm lub tebchaws)
Ib me ntsis ntxiv broth yog siv los tiv thaiv cov nplej los ntawm qhuav dhau lawm, txawm li cas los, ib tug kov ntawm dawb wine Nws yog qhov zoo tagnrho cov khoom xyaw kom me ntsis nce cov av ntawm cov nplej no.
Txawm tias cov mov nrog cw Nws yog feem ntau qab, tsawg tus neeg ua nws hauv tsev vim tias qhov kev npaj yuav zoo li nyuaj (txawm tias nws tsis yog). Vim li no, peb xav muab rau koj tag nrho cws nplej daim ntawv qhia yog li koj tuaj yeem ua tau thiab txaus siab rau cov zaub mov zoo (noj su) nrog koj tsev neeg thiab phooj ywg.
DAIM NTAWV CEEB TOOM:
- Lub Sijhawm Npaj Ua Haujlwm: 10 feeb.
- Sijhawm ua noj: 35 feeb.
- ESTIMATED TIME: 50 MINUTES.
- KEV PAB CUAM KEV PAB CUAM: YOOJ YIM.
- YIELD: 6 SERVINGS.
- CUISINE HOM: ECUADORIAN.
Cov khoom xyaw ua mov nrog cw
Rau npaj cov cw Koj yuav tsum tau 2 phaus ntawm ntxuav thiab deveined cws (tsis tev) 1 teaspoon ntawm av cumin (5 grams) 1 teaspoon ntawm av annatto (5 grams) 4 crushed qej cloves thiab 2 tablespoons roj (kwv yees li 30 grams).
Tom qab ntawv rau npaj mov Koj yuav xav tau 3 tablespoons butter (45-50 grams) 2 tablespoons ntawm tws dawb dos (50 grams) 2 khob ntawm uncooked mov thiab 2.5 khob ntawm broth los yog nqaij nruab deg / cw Tshuag nyob rau hauv cov ntaub ntawv ntawm tsis boiling lub cw.
Rau cov refried yog dab tsi yog cov khoom xyaw uas xav tau tshaj plaws, tab sis lawv yog cov yooj yim. Yeej, koj yuav xav tau 1-2 tablespoons roj los yog butter (20-40 grams) 1 liab dos, diced, 1 Sweet kua txob (ntsuab los yog liab) diced, 3 txiv lws suav (peeled thiab seedless) diced los yog grated / crushed, 1 teaspoon. av cumin (5 grams) 1 teaspoon av annatto (5 grams) 3 tablespoons finely tws parsley (20 grams) 4 qej cloves (minced) 1/2 teaspoon av annatto (3 grams) 1/2 khob ntawm dawb wine (10 grams) Ntsev thiab kua txob (mus saj).
Ua kom tiav, koj tsuas yog xav tau tau ib co kib plantains, criollo chili thiab avocado los pab. Txawm li cas los xij, koj tuaj yeem xaiv ntxiv dos thiab txiv lws suav tanning.
Kev npaj mov nrog cw ib kauj ruam - QHOV CHAW UA HAUJ LWM
Tom qab npaj cov khoom xyaw, peb yuav mus rau ua koj npaj raws li nram no:
SEASONING LUB QHOV CHAW (STEP 1)
Koj yuav tsum tau seasoning cw nrog ntsev, kua txob, cumin, kua txob, thiab ces; ntxiv txog 2 grams achiote. Tom qab ntawd, tawm ib nrab ib teev nyob rau hauv lub fridge kom txias. Thaum npaj txhij, tsuas yog sov cov roj hauv ib lub lauj kaub loj thiab ntxiv cov cw. Koj yuav ua noj rau ob peb feeb ntawm qhov kub kub. Tom qab ntawd, nws tshem tawm lawv, muab lawv tso rau hauv lub khob, thiab khaws cia thaum cov kauj ruam tom ntej tau ua. Nws yog ib qho tseem ceeb tsis txhob muab pov tseg cov roj uas cov cw tau kib (nws yuav siv rau refrying).
Npaj mov (Teb 2)
Nrhiav ib lub lauj kaub thiab kub roj tshaj nruab nrab kub. Ntxiv cov tws dos thiab ua noj rau li 100/120 vib nas this. Tom qab ntawd ntxiv cov mov thiab 2 khob dej los yog nqaij nruab deg broth. Cia lawv ua noj rau 20 feeb thiab tshem tawm.
UA TSAUG NTAU NTAU ( Kauj Ruam 3 )
Siv lub lauj kaub nrog cov roj uas tshuav dhau los ntawm kauj ruam 1 thiab ntxiv dos, tswb kua txob, txiv lws suav, parsley, achiote, ntsev thiab kua txob. Pib stirring rau 15 feeb thiab ntxiv dawb cawu cub. Tom qab ntawd, ntxiv cov nplej uas tau npaj ua ntej thiab sib tov zoo rau ob peb feeb. Tom qab ntawd, ntxiv cov cw, kho cov ntsev thiab ua haujlwm (tso cov txiv hmab txiv ntoo siav ntawm ib sab ntawm avocado thiab chili).
SHRIMP BROTH OPTION (KEV 4 – OPTIONAL)
Cov kauj ruam no yog xaiv tau tsuas yog rau cov neeg uas xav kom muaj lawv tus kheej broth los yog xav boil lawv cw. Tsuas yog nrhiav lub lauj kaub, tso dej kom txaus, ntxiv, ntsev thiab cov cw yav dhau los khaws cia hauv kauj ruam 1. Cia lawv boil rau 3 feeb thiab tshem cov cw. Khaws cov dej thiab tev cov cw (koj tuaj yeem tawm ib co unpeeled yog tias koj nyiam).
Thaum kawg, raws li koj tau pom, nws tsis yog qhov nyuaj. ua ib daim ntawv qhia rau mov nrog cw. Koj tsuas yog yuav tsum muaj cov khoom xyaw kom raug thiab ua tiav nws cov kev npaj ib kauj ruam. Peb qhia koj kom ua sai li sai tau! Nws yog ib qho kev xaiv zoo rau cov neeg uas xav noj mov zoo nrog tsev neeg lossis phooj ywg.
Cov lus qhia zaub mov rau mov nrog cw
Cov khoom noj muaj txiaj ntsig rau txhua feem ntawm 100 grams
Calories: 156
Yog ': 5.44 g.
Cov carbohydrates: 19.58 g
Cov Proteins: 6.46 grams.
Cov roj (cholesterol): 37 milligrams
Sodium: 277 mg.
Yog'lar: 0.16 g.
Fiber: 0.4 grams
Cov txiaj ntsig uas noj mov coj mus rau lub cev.
Rice, ntxiv rau qhov tseem ceeb hauv kev npaj cov tais diav sib txawv, yog ib qho ntawm cov khoom siv tshaj plaws thaum noj zaub mov.
Kev noj mov muaj txiaj ntsig zoo rau kev noj qab haus huv.
Qee qhov txiaj ntsig peb tau txais los ntawm kev noj mov:
- Zog Nws cov ntsiab lus hmoov txhuv nplej siab ua rau nws yog qhov zoo heev
- Muaj cov vitamin B complex.
- Fiber ntau. Brown mov tshwj xeeb tshaj yog muab fiber ntau, pab txoj haujlwm ntawm lub plab zom mov.
- Lub peev xwm nqus dej thaum nws npaj, tso cai rau nws kom hydrate lub cev tom qab noj.
- Hierro. Nws muaj cov hlau ntau ntau, yog li nws tuaj yeem tiv thaiv ntshav qab zib.
Cov txiaj ntsig ntawm kev noj cw
- Muaj cov ntsiab lus tsis muaj calorie.
- Pab rau lub tsis muaj zog
- Pab nyob rau hauv cov leeg nqaij fiber ntau.
- cws yog qhov chaw ntawm vitamin B12, Pab tswj cov neurons. Vitamin B6, txhawb kev tsim cov qe ntshav liab. Vitamin E, tseem ceeb hauv kev saib xyuas kev noj qab haus huv. Vitamin A tseem koom nrog hauv kev ntxiv dag zog rau kev pom kev noj qab haus huv, kev faib tawm ntawm tes.
- mineral qhov chaw xws li selenium, zinc, sodium, manganese, magnesium, hlau, potassium, phosphorus, tooj liab, calcium.
Cw nplua nuj nyob rau hauv Omega 3
fatty acids Omega 3 hais hauv cw Lawv tuaj yeem ua rau lub cev, txo qis, kho lossis zam kom tsis txhob muaj cov tsos mob ntawm qee yam kab mob:
- Relieves cov tsos mob tshwm sim los ntawm premenstrual syndrome.
- Nws ua haujlwm hauv kev tiv thaiv kab mob rheumatoid.
- Nws tuaj yeem ua rau qeeb qhov kev loj hlob ntawm cov qog.
- ua hauv tiv thaiv cov ntshav txhaws.
