Sòs Berejenn Mawoken

Sèvi: 12

Fwi ak Legim: ½ tas nan chak sèvis

Engredyan

1 gwo berejenn, kale ak san grenn

3 gwo tomat, tranche

1 gous lay, dekoupe

1/3 tas silantwo oswa pèsi, dekoupe

1 gran kiyè paprika

1 gran kiyè kòmin

½ ti kiyè sèl

¼ tas lwil doliv

¼ tas dlo

Enstriksyon

  1. Lave ak pare legim ak epis yo.
  2. Mete tout engredyan yo nan yon gran kaswòl plat oubyen yon gran po, epi melanje yo byen.
  3. Kouvri epi kite melanj lan kwit sou chalè mwayenn pandan 30 minit, pandan w ap brase tanzantan. Si sa nesesè, bese chalè a pou manje a pa boule.
  4. Sèvi avèk yon fouchèt oswa yon zouti pou kraze pòmdetè, pou kraze ak melanje tomat ak berejenn yo. Kite yo mijote san kouvri pandan 10 minit, oswa jouktan melanj lan vin epè tankou yon sòs pasta.

Konsèy

Mete yon tikras pwav kayèn pou bay plis gou pike.

Enfòmasyon sou Nitrisyon

Gwosè sèvis: anviwon 1/3 tas ; kalori : 60; idratdekabòn 4 g; seliloz: 2 g; grès: 5 g; grès satire: 0.5 g; sodyòm: 100 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutrition. The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources.