{"id":3691,"date":"2026-07-23T15:43:08","date_gmt":"2026-07-23T15:43:08","guid":{"rendered":"https:\/\/travelshelper.com\/zh\/\u7f8e\u98df\u4e16\u754c\/%e5%ae%89%e5%93%a5%e6%8b%89%e5%9b%bd%e8%8f%9c\/%e5%ae%89%e5%93%a5%e6%8b%89%e7%a9%86%e8%b4%b9%e7%89%b9%e7%83%a4%e9%b1%bc%e6%8b%bc%e7%9b%98\/"},"modified":"2026-07-23T15:43:08","modified_gmt":"2026-07-23T15:43:08","slug":"%e5%ae%89%e5%93%a5%e6%8b%89%e7%a9%86%e8%b4%b9%e7%89%b9%e7%83%a4%e9%b1%bc%e6%8b%bc%e7%9b%98","status":"publish","type":"tsh_food","link":"https:\/\/travelshelper.com\/zh\/\u7f8e\u98df\u4e16\u754c\/%e5%ae%89%e5%93%a5%e6%8b%89%e5%9b%bd%e8%8f%9c\/%e5%ae%89%e5%93%a5%e6%8b%89%e7%a9%86%e8%b4%b9%e7%89%b9%e7%83%a4%e9%b1%bc%e6%8b%bc%e7%9b%98\/","title":{"rendered":"\u5b89\u54e5\u62c9\u7a46\u8d39\u7279\u70e4\u9c7c\u62fc\u76d8"},"content":{"rendered":"\n\n<style>\n#recipe-zh-cn-mufete{--bg:#F6F5F1;--card:#fff;--ink:#181A1B;--muted:#5C6063;--gold:#B07E2B;--gold2:#8F6318;--soft:#F1E7D2;--slate:#2B3A42;--deep:#1F2B32;--line:#E5E3DB;--r:14px;font-family:'Barlow','Noto Sans SC','Microsoft YaHei',sans-serif;color:var(--ink);background:var(--bg);max-width:1040px;margin:0 auto;padding:52px 24px 60px;box-sizing:border-box;line-height:1.75;font-size:16px;content-visibility:auto;contain-intrinsic-size:4300px}\n#recipe-zh-cn-mufete *,#recipe-zh-cn-mufete *::before,#recipe-zh-cn-mufete *::after{box-sizing:border-box;margin:0;padding:0}\n#recipe-zh-cn-mufete .gj-serif{font-family:Georgia,'Times New Roman',serif;font-style:italic;font-weight:400}\n#recipe-zh-cn-mufete .gj-eyebrow{display:flex;gap:12px;align-items:center;flex-wrap:wrap;font-size:11px;font-weight:600;letter-spacing:.16em;text-transform:uppercase;color:var(--slate);margin-bottom:16px}\n#recipe-zh-cn-mufete .gj-eyebrow i{font-style:normal;color:var(--gold)}\n#recipe-zh-cn-mufete .gj-h1{font-size:clamp(30px,4.5vw,48px);font-weight:300;line-height:1.16;letter-spacing:-.015em;margin-bottom:16px}\n#recipe-zh-cn-mufete .gj-h1 b{font-weight:650} #recipe-zh-cn-mufete .gj-h1 .gj-serif{color:var(--gold);font-size:.92em}\n#recipe-zh-cn-mufete .gj-sub{font-size:17px;color:var(--muted);margin-bottom:26px}\n#recipe-zh-cn-mufete .gj-facts{margin-bottom:36px} #recipe-zh-cn-mufete .gj-facts-top{display:flex;justify-content:center;gap:6px 14px;flex-wrap:wrap;padding-bottom:20px;font-size:14.5px} #recipe-zh-cn-mufete .gj-facts-top i{font-style:normal;color:var(--muted)} #recipe-zh-cn-mufete .gj-sep{color:#D6D3C8}\n#recipe-zh-cn-mufete .gj-facts-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:14px} #recipe-zh-cn-mufete .gj-fact{background:var(--card);border:1px solid var(--line);border-radius:var(--r);padding:17px 10px;text-align:center} #recipe-zh-cn-mufete .gj-fact-l{display:block;font-size:13px;font-weight:600} #recipe-zh-cn-mufete .gj-fact-v{display:block;font-size:14px;color:var(--muted);margin-top:4px}\n#recipe-zh-cn-mufete .gj-hero{border-radius:var(--r);overflow:hidden;margin-bottom:8px;background:var(--soft)} #recipe-zh-cn-mufete .gj-hero img{display:block;width:100%;height:auto;aspect-ratio:16\/9;object-fit:cover} #recipe-zh-cn-mufete .gj-cap{font-size:12.5px;color:var(--muted);margin-bottom:46px}\n#recipe-zh-cn-mufete .gj-sec{display:flex;align-items:baseline;gap:12px;margin:0 0 20px} #recipe-zh-cn-mufete .gj-sec .gj-serif{color:var(--gold);min-width:28px} #recipe-zh-cn-mufete .gj-sec h2{font-size:clamp(20px,2.4vw,24px);font-weight:600;line-height:1.3} #recipe-zh-cn-mufete .gj-sec::after{content:\"\";flex:1;height:1px;background:#D6D3C8;align-self:center}\n#recipe-zh-cn-mufete .gj-intro{margin-bottom:46px} #recipe-zh-cn-mufete .gj-intro p{margin-bottom:16px;font-size:15.5px;color:#2C2E30} #recipe-zh-cn-mufete .gj-intro p:first-child::first-letter{font-family:Georgia,serif;font-style:italic;font-size:54px;line-height:.82;color:var(--gold);float:left;padding:5px 11px 0 0}\n#recipe-zh-cn-mufete .gj-pull{border-left:2px solid var(--gold);padding:4px 0 4px 22px;margin:24px 0;font-family:Georgia,serif;font-style:italic;font-size:18px;line-height:1.55;color:var(--slate)}\n#recipe-zh-cn-mufete .gj-rail{background:var(--deep);color:#EDEAE2;border-radius:var(--r);padding:26px 30px 28px;margin-bottom:46px} #recipe-zh-cn-mufete .gj-rail-t{font-size:11px;font-weight:600;letter-spacing:.16em;text-transform:uppercase;color:#C9A55C;margin-bottom:20px} #recipe-zh-cn-mufete .gj-rail-track{display:grid;grid-template-columns:repeat(4,1fr);gap:12px} #recipe-zh-cn-mufete .gj-rail-stop b{display:block;font-family:Georgia,serif;font-style:italic;font-weight:400;color:#C9A55C;font-size:15.5px} #recipe-zh-cn-mufete .gj-rail-stop span{font-size:13px;color:#C5C1B6;line-height:1.5} #recipe-zh-cn-mufete .gj-rail-sum{margin-top:22px;padding-top:18px;border-top:1px solid rgba(255,255,255,.14);font-size:14px;color:#C5C1B6} #recipe-zh-cn-mufete .gj-rail-sum b{color:#EDEAE2}\n#recipe-zh-cn-mufete .gj-ing-wrap,#recipe-zh-cn-mufete .gj-steps-wrap,#recipe-zh-cn-mufete .gj-prose,#recipe-zh-cn-mufete .gj-nutri{margin-bottom:46px} #recipe-zh-cn-mufete .gj-ing-grid{display:grid;grid-template-columns:1fr;gap:18px} #recipe-zh-cn-mufete .gj-ing-group{background:var(--card);border:1px solid var(--line);border-radius:var(--r);padding:22px 24px 14px} #recipe-zh-cn-mufete .gj-ing-group h3{font-family:Georgia,serif;font-style:italic;font-weight:400;font-size:16px;color:var(--slate);margin-bottom:10px} #recipe-zh-cn-mufete .gj-ing-group ul{list-style:none} #recipe-zh-cn-mufete .gj-ing-group li{padding:8px 0;border-top:1px solid var(--line);font-size:14.5px} #recipe-zh-cn-mufete .gj-ing-note{padding:18px 22px;border-radius:12px;background:var(--soft);font-size:13.5px;color:#54431F}\n#recipe-zh-cn-mufete .gj-steps-wrap{counter-reset:n} #recipe-zh-cn-mufete .gj-steps{list-style:none} #recipe-zh-cn-mufete .gj-steps>li{counter-increment:n;display:grid;grid-template-columns:34px 1fr;gap:16px;border-top:1px solid var(--line);padding:13px 0 4px} #recipe-zh-cn-mufete .gj-steps>li::before{content:counter(n);font-family:Georgia,serif;font-style:italic;font-size:19px;color:var(--gold)} #recipe-zh-cn-mufete .gj-step-t{font-weight:600;font-size:15.5px;margin-bottom:2px} #recipe-zh-cn-mufete .gj-step-x{font-size:14.5px;color:#3A3D3F}\n#recipe-zh-cn-mufete .gj-prose h3{font-size:15px;font-weight:600;margin:20px 0 6px;color:var(--slate)} #recipe-zh-cn-mufete .gj-prose p,#recipe-zh-cn-mufete .gj-prose li{font-size:14.5px;color:#2C2E30} #recipe-zh-cn-mufete .gj-prose ul{padding-left:1.3em;margin:6px 0 14px} #recipe-zh-cn-mufete .gj-prose li{margin-bottom:6px}\n#recipe-zh-cn-mufete .gj-nutri-row{display:grid;grid-template-columns:repeat(3,1fr);background:var(--card);border:1px solid var(--line);border-radius:var(--r);overflow:hidden} #recipe-zh-cn-mufete .gj-nutri-row div{padding:14px 18px;border-bottom:1px solid var(--line)} #recipe-zh-cn-mufete .gj-nutri-row dt{font-size:10px;font-weight:600;letter-spacing:.12em;text-transform:uppercase;color:var(--muted)} #recipe-zh-cn-mufete .gj-nutri-row dd{font-size:16px;font-weight:600} #recipe-zh-cn-mufete .gj-nutri-cap{font-size:12.5px;color:var(--muted);margin-top:10px}\n#recipe-zh-cn-mufete .gj-close{background:var(--slate);color:#EDEAE2;border-radius:var(--r);padding:30px;display:grid;gap:8px} #recipe-zh-cn-mufete .gj-close .gj-serif{color:#C9A55C;font-size:19px} #recipe-zh-cn-mufete .gj-close p{font-size:14px;color:#C5C1B6}\n@media(min-width:760px){#recipe-zh-cn-mufete .gj-ing-grid{grid-template-columns:1fr 1fr} #recipe-zh-cn-mufete .gj-nutri-row{grid-template-columns:repeat(6,1fr)} #recipe-zh-cn-mufete .gj-nutri-row div{border-bottom:none;border-right:1px solid var(--line)} #recipe-zh-cn-mufete .gj-facts-grid{grid-template-columns:repeat(6,1fr)}}\n@media(min-width:960px){#recipe-zh-cn-mufete{padding:64px 32px 72px} #recipe-zh-cn-mufete .gj-intro{columns:2;column-gap:56px} #recipe-zh-cn-mufete .gj-intro>p,#recipe-zh-cn-mufete .gj-pull{break-inside:avoid} #recipe-zh-cn-mufete .gj-prose{columns:2;column-gap:56px} #recipe-zh-cn-mufete .gj-prose .gj-sec{column-span:all} #recipe-zh-cn-mufete .gj-prose p,#recipe-zh-cn-mufete .gj-prose ul{break-inside:avoid}}\n@media(max-width:600px){#recipe-zh-cn-mufete .gj-rail-track{grid-template-columns:1fr}}\n@media print{#recipe-zh-cn-mufete{max-width:100%;padding:0;background:#fff;color:#000;font-size:11.5pt;content-visibility:visible} #recipe-zh-cn-mufete .gj-hero,#recipe-zh-cn-mufete .gj-cap,#recipe-zh-cn-mufete .gj-eyebrow i{display:none} #recipe-zh-cn-mufete .gj-rail,#recipe-zh-cn-mufete .gj-close{background:#fff;color:#000;border:1px solid #999} #recipe-zh-cn-mufete .gj-rail-stop span,#recipe-zh-cn-mufete .gj-rail-sum,#recipe-zh-cn-mufete .gj-close p{color:#222} #recipe-zh-cn-mufete .gj-ing-group,#recipe-zh-cn-mufete .gj-steps>li,#recipe-zh-cn-mufete .gj-rail,#recipe-zh-cn-mufete .gj-close,#recipe-zh-cn-mufete .gj-nutri-row,#recipe-zh-cn-mufete .gj-fact{break-inside:avoid} #recipe-zh-cn-mufete .gj-close::after{content:\"travelshelper.com\";display:block;margin-top:12px;font-size:9pt;color:#666}}\n<\/style>\n\n<article id=\"recipe-zh-cn-mufete\" lang=\"zh-CN\">\n<p class=\"gj-eyebrow\">\u5b89\u54e5\u62c9\u83dc <i>\u00b7<\/i> \u9c7c\u7c7b\u4e3b\u83dc <i>\u00b7<\/i> \u98df\u8c31<\/p>\n<h2 class=\"gj-h1\"><b>Mufete \u7a46\u8d39\u7279<\/b> \u6574\u9c7c\u70ad\u70e4\u914d\u68d5\u6988\u6cb9\u8c46\u548c\u6728\u85af <span class=\"gj-serif\">\u642d\u914d\u9178\u8fa3\u6d0b\u8471\u6c41<\/span><\/h2>\n<p class=\"gj-sub\">\u6574\u9c7c\u70ad\u70e4\u540e\u4e0e\u68d5\u6988\u6cb9\u8c46\u3001\u6728\u85af\u3001\u7ea2\u85af\u3001\u5927\u8549\u3001\u6728\u85af\u7c89\u548c\u9178\u8fa3\u6d0b\u8471\u6c41\u7ec4\u6210\u5b89\u54e5\u62c9\u7a46\u8d39\u7279\u62fc\u76d8\u3002<\/p>\n<div class=\"gj-facts\"><p class=\"gj-facts-top\"><span><i>\u5206\u7c7b:<\/i> <b>\u4e3b\u83dc&gt;\u9c7c\u7c7b\u4e3b\u83dc<\/b><\/span><span class=\"gj-sep\">\/<\/span><span><i>\u83dc\u7cfb:<\/i> <b>\u5b89\u54e5\u62c9<\/b><\/span><\/p><div class=\"gj-facts-grid\"><div class=\"gj-fact\"><span class=\"gj-fact-l\">\u4efd\u91cf<\/span><span class=\"gj-fact-v\">6\u4efd<\/span><\/div><div class=\"gj-fact\"><span class=\"gj-fact-l\">\u51c6\u5907<\/span><span class=\"gj-fact-v\">45\u5206\u949f<\/span><\/div><div class=\"gj-fact\"><span class=\"gj-fact-l\">\u70f9\u996a<\/span><span class=\"gj-fact-v\">1\u5c0f\u65f6<\/span><\/div><div class=\"gj-fact\"><span class=\"gj-fact-l\">\u603b\u7528\u65f6<\/span><span class=\"gj-fact-v\">1\u5c0f\u65f645\u5206\u949f<\/span><\/div><div class=\"gj-fact\"><span class=\"gj-fact-l\">\u6bcf\u4efd\u70ed\u91cf<\/span><span class=\"gj-fact-v\">\u2248 790 kcal<\/span><\/div><div class=\"gj-fact\"><span class=\"gj-fact-l\">\u96be\u5ea6<\/span><span class=\"gj-fact-v\">\u4e2d\u7b49<\/span><\/div><\/div><\/div>\n<figure class=\"gj-hero\"><img loading=\"lazy\" src=\"https:\/\/travel-helper.b-cdn.net\/wp-media-folder-travel-s-helper\/wp-content\/uploads\/2026\/07\/Mufete-3.webp\" alt=\"\u5b89\u54e5\u62c9\u7a46\u8d39\u7279\u62fc\u76d8\u4e2d\u592e\u662f\u6574\u6761\u70e4\u9c7c\uff0c\u5468\u56f4\u6709\u68d5\u6988\u6cb9\u8c46\u3001\u6728\u85af\u3001\u7ea2\u85af\u3001\u5927\u8549\u548c\u6d0b\u8471\u6c41\" width=\"1600\" height=\"900\" loading=\"lazy\" decoding=\"async\"><\/figure>\n<p class=\"gj-cap\">\u6574\u9c7c\u4f4d\u4e8e\u62fc\u76d8\u4e2d\u592e\uff0c\u914d\u83dc\u5206\u533a\u6446\u653e\uff0c\u9178\u8fa3\u6d0b\u8471\u6c41\u4e3a\u9c7c\u548c\u6839\u830e\u63d0\u4f9b\u6e05\u723d\u9178\u5ea6\u3002<\/p>\n<div class=\"gj-sec\"><span class=\"gj-serif\">I.<\/span><h2>Mufete \u7a46\u8d39\u7279\u505a\u6cd5<\/h2><\/div>\n<div class=\"gj-intro\"><p>Mufete \u4e0e\u7f57\u5b89\u8fbe\u6d77\u5cb8\uff0c\u7279\u522b\u662f Ilha de Luanda \u7684\u9910\u996e\u4f20\u7edf\u8054\u7cfb\u7d27\u5bc6\u3002\u5b83\u4e0d\u662f\u5355\u72ec\u4e00\u6761\u70e4\u9c7c\uff0c\u800c\u662f\u4e00\u5957\u7ed3\u6784\u660e\u786e\u7684\u62fc\u76d8\uff1a\u6574\u9c7c\u70ad\u70e4\uff0c\u65c1\u8fb9\u6709\u7ea2\u68d5\u6988\u6cb9\u8c03\u5473\u7684\u8c46\u5b50\u3001\u716e\u6728\u85af\u3001\u7ea2\u85af\u3001\u5927\u8549\u3001\u70e4\u6728\u85af\u7c89 farinha musseque \u548c\u9178\u8fa3\u751f\u6d0b\u8471\u6c41\u3002<\/p><p class=\"gj-pull\">\u7a46\u8d39\u7279\u7684\u8eab\u4efd\u6765\u81ea\u6574\u9c7c\u4e0e\u591a\u79cd\u914d\u83dc\u7684\u5171\u540c\u5448\u73b0\uff0c\u800c\u4e0d\u662f\u628a\u6240\u6709\u98df\u6750\u6df7\u6210\u4e00\u9505\u3002<\/p><p>\u6574\u9c7c\u4fdd\u7559\u5934\u5c3e\u548c\u9c7c\u76ae\uff0c\u8868\u9762\u5212\u53e3\u540e\u4ee5\u849c\u3001\u67e0\u6aac\u3001\u76d0\u548c\u5c11\u91cf\u6cb9\u8c03\u5473\u3002\u70ad\u706b\u8981\u5f62\u6210\u76f4\u63a5\u533a\u548c\u95f4\u63a5\u533a\u3002\u9c7c\u5148\u5728\u8f83\u6e29\u548c\u4f4d\u7f6e\u719f\u5316\uff0c\u518d\u5230\u9ad8\u6e29\u533a\u8ba9\u9c7c\u76ae\u7126\u9999\uff1b\u6700\u539a\u5904\u8fbe\u523063\u00b0C\u65f6\u79bb\u706b\uff0c\u907f\u514d\u8089\u8d28\u53d1\u5e72\u3002<\/p><p>\u8c46\u5b50\u4e0d\u9700\u8981\u5927\u91cf\u6c64\u3002\u6d0b\u8471\u5728\u7ea2\u68d5\u6988\u6cb9\u4e2d\u716e\u8f6f\uff0c\u719f\u8c46\u52a0\u5165\u540e\u4ee5\u5c11\u91cf\u6c34\u6162\u7168\uff0c\u76f4\u5230\u6cb9\u548c\u8c46\u6c41\u5f62\u6210\u80fd\u9644\u7740\u5728\u8c46\u7c92\u4e0a\u7684\u7ea2\u6a59\u8272\u8584\u9171\u3002\u6728\u85af\u5fc5\u987b\u53bb\u539a\u76ae\u5e76\u5f7b\u5e95\u716e\u719f\uff0c\u7ea2\u85af\u4e0e\u5927\u8549\u5219\u5206\u522b\u63a7\u5236\u65f6\u95f4\uff0c\u907f\u514d\u5168\u90e8\u8f6f\u70c2\u3002<\/p><p>molho cru \u4ee5\u8584\u5207\u6d0b\u8471\u3001\u918b\u3001\u5c11\u91cf\u6cb9\u548c\u91d1\u6566\u6208\u7ec4\u6210\u3002\u5b83\u63d0\u4f9b\u9178\u5ea6\u548c\u751f\u8106\u611f\uff0c\u4e0e\u70e4\u9c7c\u53ca\u6dc0\u7c89\u8d28\u914d\u83dc\u5f62\u6210\u5bf9\u6bd4\u3002\u4e0a\u684c\u65f6\u5404\u90e8\u5206\u5206\u533a\u6446\u653e\uff0c\u5ba2\u4eba\u53ef\u6309\u9700\u8981\u628a\u6d0b\u8471\u6c41\u6dcb\u5728\u9c7c\u4e0a\u3002<\/p><\/div>\n<div class=\"gj-rail\"><p class=\"gj-rail-t\">\u505a\u6cd5<\/p><div class=\"gj-rail-track\"><div class=\"gj-rail-stop\"><b>0:00<\/b><span>\u8c03\u597d\u6d0b\u8471\u6c41\u5e76\u814c\u9c7c<\/span><\/div><div class=\"gj-rail-stop\"><b>0:20<\/b><span>\u7168\u8c46\u5b50\u4e0e\u716e\u6839\u830e<\/span><\/div><div class=\"gj-rail-stop\"><b>0:45<\/b><span>\u6574\u9c7c\u5148\u95f4\u63a5\u540e\u76f4\u63a5\u70e4<\/span><\/div><div class=\"gj-rail-stop\"><b>1:00<\/b><span>\u6309\u533a\u57df\u5b8c\u6210\u6574\u76d8\u6446\u653e<\/span><\/div><\/div><p class=\"gj-rail-sum\"><b>\u505a\u6cd5.<\/b> \u6574\u9c7c\u5212\u53e3\u540e\u7528\u849c\u3001\u67e0\u6aac\u3001\u6cb9\u3001\u76d0\u548c\u80e1\u6912\u814c20\u5206\u949f\u3002\u8c46\u5b50\u4ee5\u7ea2\u68d5\u6988\u6cb9\u3001\u6d0b\u8471\u548c\u5c11\u91cf\u6c34\u7168\u81f3\u6d53\u6da6\u3002\u6728\u85af\u3001\u7ea2\u85af\u548c\u5927\u8549\u5206\u522b\u716e\u719f\uff0c\u6728\u85af\u5fc5\u987b\u4e2d\u5fc3\u5b8c\u5168\u67d4\u8f6f\u3002\u6d0b\u8471\u3001\u918b\u3001\u6cb9\u548c\u8fa3\u6912\u62cc\u6210 molho cru\u3002\u9c7c\u5148\u7528\u95f4\u63a5\u706b\u719f\u5316\uff0c\u518d\u4ee5\u76f4\u63a5\u706b\u70e4\u8106\u9c7c\u76ae\uff0c\u6700\u539a\u5904\u8fbe\u523063\u00b0C\u3002\u5bbd\u76d8\u4e2d\u592e\u653e\u6574\u9c7c\uff0c\u5468\u56f4\u5206\u533a\u6446\u8c46\u5b50\u3001\u6839\u830e\u3001\u5927\u8549\u3001\u6728\u85af\u7c89\u548c\u6d0b\u8471\u6c41\u3002<\/p><\/div>\n<div class=\"gj-ing-wrap\"><div class=\"gj-sec\"><span class=\"gj-serif\">II.<\/span><h2>\u98df\u6750<\/h2><\/div><div class=\"gj-ing-grid\"><div class=\"gj-ing-group\"><h3>\u6574\u9c7c<\/h3><ul><li><b>1.6\u5343\u514b\u6e05\u7406\u597d\u7684\u6574\u9c7c\uff0c\u5982\u9cad\u9c7c\u6216\u7f57\u975e\u9c7c<\/b><\/li><li><b>4\u74e3\u5927\u849c\uff0c\u6363\u788e<\/b><\/li><li><b>30\u6beb\u5347\u67e0\u6aac\u6c41<\/b><\/li><li><b>20\u6beb\u5347\u4e2d\u6027\u6cb9<\/b><\/li><li><b>10\u514b\u7ec6\u76d0<\/b><\/li><li><b>2\u514b\u9ed1\u80e1\u6912<\/b><\/li><\/ul><\/div><div class=\"gj-ing-group\"><h3>\u8c46\u5b50\u4e0e\u914d\u83dc<\/h3><ul><li><b>700\u514b\u716e\u719f\u68d5\u8c46\uff0c\u6ca5\u5e72<\/b><\/li><li><b>45\u6beb\u5347\u7ea2\u68d5\u6988\u6cb9<\/b><\/li><li><b>250\u514b\u9ec4\u6d0b\u8471\uff0c\u5206\u4e24\u90e8\u5206<\/b><\/li><li><b>800\u514b\u53bb\u76ae\u751c\u6728\u85af<\/b><\/li><li><b>500\u514b\u7ea2\u85af<\/b><\/li><li><b>3\u6839\u70f9\u8c03\u7528\u5927\u8549\uff0c\u7ea6600\u514b<\/b><\/li><li><b>120\u514b farinha musseque \u6216\u70e4\u6728\u85af\u7c97\u7c89<\/b><\/li><li><b>450\u6beb\u5347\u6c34<\/b><\/li><li><b>4\u514b\u7ec6\u76d0<\/b><\/li><\/ul><\/div><div class=\"gj-ing-group\"><h3>\u9178\u8fa3\u6d0b\u8471\u6c41<\/h3><ul><li><b>150\u514b\u7ea2\u6d0b\u8471\uff0c\u8584\u5207<\/b><\/li><li><b>60\u6beb\u5347\u767d\u8461\u8404\u9152\u918b<\/b><\/li><li><b>30\u6beb\u5347\u4e2d\u6027\u6cb9<\/b><\/li><li><b>1\u4e2a\u91d1\u6566\u6208\u8fa3\u6912\uff0c\u5207\u7ec6<\/b><\/li><li><b>30\u6beb\u5347\u6c34<\/b><\/li><li><b>2\u514b\u7ec6\u76d0<\/b><\/li><\/ul><\/div><div class=\"gj-ing-note\">\u4e3b\u8981\u8fc7\u654f\u539f\u4e3a\u9c7c\u3002\u5904\u7406\u751f\u9c7c\u7684\u5200\u677f\u5e94\u4e0e\u719f\u98df\u5206\u5f00\uff0c\u814c\u6c41\u4e0d\u5f97\u672a\u7ecf\u716e\u6cb8\u518d\u6b21\u4f7f\u7528\u3002<\/div><\/div><\/div>\n<div class=\"gj-steps-wrap\"><div class=\"gj-sec\"><span class=\"gj-serif\">III.<\/span><h2>\u505a\u6cd5<\/h2><\/div><ol class=\"gj-steps\"><li><div><p class=\"gj-step-t\">\u8c03\u9178\u8fa3\u6d0b\u8471\u6c41<\/p><p class=\"gj-step-x\">\u7ea2\u6d0b\u8471\u3001\u918b\u3001\u6cb9\u3001\u8fa3\u6912\u3001\u6c34\u548c2\u514b\u76d0\u62cc\u5300\uff0c\u9759\u7f6e\u81f3\u5c1130\u5206\u949f\u3002<\/p><\/div><\/li><li><div><p class=\"gj-step-t\">\u814c\u5236\u6574\u9c7c<\/p><p class=\"gj-step-x\">\u9c7c\u4e24\u9762\u5404\u5212\u4e09\u5200\uff0c\u62b9\u4e0a\u849c\u3001\u67e0\u6aac\u6c41\u3001\u6cb9\u300110\u514b\u76d0\u548c\u80e1\u6912\uff0c\u51b7\u85cf20\u5206\u949f\u3002<\/p><\/div><\/li><li><div><p class=\"gj-step-t\">\u7168\u68d5\u6988\u6cb9\u8c46<\/p><p class=\"gj-step-x\">\u4e00\u534a\u9ec4\u6d0b\u8471\u5728\u7ea2\u68d5\u6988\u6cb9\u4e2d\u716e\u8f6f\uff0c\u52a0\u5165\u719f\u8c46\u548c150\u6beb\u5347\u6c34\uff0c\u5c0f\u706b15\u5206\u949f\u81f3\u6c41\u6db2\u9644\u7740\u8c46\u7c92\u3002<\/p><\/div><\/li><li><div><p class=\"gj-step-t\">\u716e\u6728\u85af\u548c\u7ea2\u85af<\/p><p class=\"gj-step-x\">\u6728\u85af\u4ee5\u65b0\u6c34\u716e25\u81f330\u5206\u949f\u81f3\u4e2d\u5fc3\u5b8c\u5168\u67d4\u8f6f\u5e76\u53bb\u9664\u786c\u82af\uff1b\u7ea2\u85af\u53e6\u716e15\u81f320\u5206\u949f\u3002<\/p><\/div><\/li><li><div><p class=\"gj-step-t\">\u716e\u5927\u8549<\/p><p class=\"gj-step-x\">\u5e26\u76ae\u6216\u53bb\u76ae\u5927\u8549\u5207\u6bb5\uff0c\u716e12\u81f315\u5206\u949f\u81f3\u67d4\u8f6f\u4f46\u4ecd\u80fd\u4fdd\u6301\u5f62\u72b6\u3002<\/p><\/div><\/li><li><div><p class=\"gj-step-t\">\u70e4\u6574\u9c7c<\/p><p class=\"gj-step-x\">\u9c7c\u5148\u5728\u95f4\u63a5\u4e2d\u9ad8\u706b\u6bcf\u9762\u7ea68\u5206\u949f\uff0c\u518d\u79fb\u5230\u76f4\u63a5\u706b\u6bcf\u97622\u81f33\u5206\u949f\uff1b\u6700\u539a\u5904\u8fbe\u523063\u00b0C\uff0c\u9c7c\u8089\u80fd\u6210\u5927\u7247\u5265\u843d\u3002<\/p><\/div><\/li><li><div><p class=\"gj-step-t\">\u7ec4\u5408\u62fc\u76d8<\/p><p class=\"gj-step-x\">\u5bbd\u76d8\u4e2d\u592e\u653e\u6574\u9c7c\uff0c\u5468\u56f4\u5206\u533a\u6446\u8c46\u5b50\u3001\u6728\u85af\u3001\u7ea2\u85af\u3001\u5927\u8549\u548c\u6728\u85af\u7c89\uff0c\u9178\u8fa3\u6d0b\u8471\u6c41\u5355\u72ec\u6216\u6dcb\u5728\u9c7c\u4e0a\u3002<\/p><\/div><\/li><\/ol><\/div>\n<div class=\"gj-prose\"><div class=\"gj-sec\"><span class=\"gj-serif\">IV.<\/span><h2>\u4e0a\u684c\u3001\u4fdd\u5b58\u4e0e\u53d8\u5316<\/h2><\/div>\n<h3>\u4e0a\u684c\u65b9\u5f0f<\/h3><p>\u6bcf\u4efd\u5e94\u5305\u542b\u9c7c\u8089\u3001\u8c46\u5b50\u3001\u4e09\u79cd\u6dc0\u7c89\u914d\u83dc\u3001\u5c11\u91cf farinha musseque \u548c\u6d0b\u8471\u6c41\u3002\u6574\u9c7c\u4e0a\u684c\u540e\u518d\u5206\u5207\uff0c\u80fd\u4fdd\u7559\u9c7c\u76ae\u548c\u8089\u6c41\u3002<\/p>\n<h3>\u4fdd\u5b58\u4e0e\u590d\u70ed<\/h3><p>\u9c7c\u548c\u914d\u83dc\u5206\u522b\u51b7\u85cf\u4e0d\u8d85\u8fc72\u5929\u3002\u9c7c\u590d\u70ed\u81f374\u00b0C\u5373\u53ef\uff0c\u4e0d\u5e94\u53cd\u590d\u52a0\u70ed\u3002\u751f\u6d0b\u8471\u6c41\u51b7\u85cf2\u5929\uff1b\u6728\u85af\u4e0e\u5927\u8549\u590d\u70ed\u65f6\u53ef\u84b8\u51e0\u5206\u949f\u3002<\/p>\n<h3>\u53ef\u884c\u53d8\u5316<\/h3><ul><li>\u6574\u9c7c\u53ef\u7528\u9cad\u9c7c\u3001\u7f57\u975e\u9c7c\u6216\u5176\u4ed6\u9002\u5408\u70ad\u70e4\u7684\u4e2d\u7b49\u5927\u5c0f\u9c7c\u3002<\/li><li>\u6ca1\u6709\u70ad\u7089\u65f6\uff0c\u53ef\u7528230\u00b0C\u70e4\u7bb1\u52a0\u4e0a\u706b\u70e4\u5b8c\u6210\u9c7c\u76ae\u3002<\/li><li>\u68d5\u8c46\u53ef\u6362\u6210\u767d\u8c46\uff0c\u4f46\u7ea2\u68d5\u6988\u6cb9\u548c\u6d0b\u8471\u6bd4\u4f8b\u4e0d\u53d8\u3002<\/li><li>farinha musseque \u7f3a\u5c11\u65f6\u53ef\u7528\u65e0\u8c03\u5473\u70e4\u6728\u85af\u7c89\u3002<\/li><\/ul>\n<h3>\u53a8\u5e08\u63d0\u793a\u4e0e\u5668\u5177<\/h3><ul><li>\u9c7c\u76ae\u64e6\u5e72\u540e\u518d\u814c\uff0c\u70e4\u67b6\u5145\u5206\u9884\u70ed\u5e76\u6d82\u8584\u6cb9\u3002<\/li><li>\u6728\u85af\u716e\u6c34\u5fc5\u987b\u4e22\u5f03\uff0c\u4e0d\u80fd\u7528\u4f5c\u9171\u6c41\u3002<\/li><li>\u4e24\u533a\u70ad\u706b\u3001\u9c7c\u5939\u6216\u5bbd\u94f2\u3001\u6570\u53e3\u716e\u9505\u548c\u5927\u62fc\u76d8\u6700\u5b9e\u7528\u3002<\/li><\/ul><\/div>\n<div class=\"gj-nutri\"><div class=\"gj-sec\"><span class=\"gj-serif\">V.<\/span><h2>\u6bcf\u4efd\u8425\u517b\u4f30\u7b97<\/h2><\/div><dl class=\"gj-nutri-row\"><div><dt>\u70ed\u91cf<\/dt><dd>\u2248 790 kcal<\/dd><\/div><div><dt>\u78b3\u6c34\u5316\u5408\u7269<\/dt><dd>\u2248 99 g<\/dd><\/div><div><dt>\u86cb\u767d\u8d28<\/dt><dd>\u2248 43 g<\/dd><\/div><div><dt>\u8102\u80aa<\/dt><dd>\u2248 25 g<\/dd><\/div><div><dt>\u81b3\u98df\u7ea4\u7ef4<\/dt><dd>\u2248 14 g<\/dd><\/div><div><dt>\u94a0<\/dt><dd>\u2248 780 mg<\/dd><\/div><\/dl><p class=\"gj-nutri-cap\"><b>\u5b8c\u6574\u62fc\u76d8\u76841\/6.<\/b> \u6570\u503c\u6839\u636e\u5b8c\u6574\u914d\u65b9\u4e0e\u6807\u51c6\u98df\u7269\u6210\u5206\u6570\u636e\u4f30\u7b97\uff1b\u54c1\u724c\u3001\u4fee\u6574\u3001\u5438\u6cb9\u548c\u5206\u4efd\u4f1a\u6539\u53d8\u5b9e\u9645\u7ed3\u679c\u3002<\/p><\/div>\n<div class=\"gj-close\"><p class=\"gj-serif\">\u7126\u9999\u6574\u9c7c\u3001\u67d4\u8f6f\u6839\u830e\u3001\u7ea2\u68d5\u6988\u6cb9\u8c46\u548c\u9178\u8106\u6d0b\u8471\u6c41\u5728\u540c\u4e00\u76d8\u4e2d\u4fdd\u6301\u5404\u81ea\u8d28\u5730\u3002<\/p><p>\u5206\u522b\u63a7\u5236\u9c7c\u3001\u8c46\u548c\u6839\u830e\u7684\u706b\u5019\uff0c\u518d\u5728\u6700\u540e\u7ec4\u5408\uff0c\u662f\u8ba9\u7a46\u8d39\u7279\u5b8c\u6574\u800c\u4e0d\u51cc\u4e71\u7684\u5173\u952e\u3002<\/p><\/div>\n<\/article>\n<script type=\"application\/ld+json\" id=\"recipe-schema-zh-cn-mufete\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"Recipe\",\"name\":\"Mufete \u7a46\u8d39\u7279 \u6574\u9c7c\u70ad\u70e4\u914d\u68d5\u6988\u6cb9\u8c46\u548c\u6728\u85af \u642d\u914d\u9178\u8fa3\u6d0b\u8471\u6c41\",\"description\":\"\u6574\u9c7c\u70ad\u70e4\u540e\u4e0e\u68d5\u6988\u6cb9\u8c46\u3001\u6728\u85af\u3001\u7ea2\u85af\u3001\u5927\u8549\u3001\u6728\u85af\u7c89\u548c\u9178\u8fa3\u6d0b\u8471\u6c41\u7ec4\u6210\u5b89\u54e5\u62c9\u7a46\u8d39\u7279\u62fc\u76d8\u3002\",\"inLanguage\":\"zh-CN\",\"image\":[\"https:\/\/travel-helper.b-cdn.net\/wp-media-folder-travel-s-helper\/wp-content\/uploads\/2026\/07\/Mufete-2.webp\",\"https:\/\/travel-helper.b-cdn.net\/wp-media-folder-travel-s-helper\/wp-content\/uploads\/2026\/07\/Mufete-1.webp\",\"https:\/\/travel-helper.b-cdn.net\/wp-media-folder-travel-s-helper\/wp-content\/uploads\/2026\/07\/Mufete-3.webp\"],\"author\":{\"@type\":\"Organization\",\"@id\":\"https:\/\/travelshelper.com\/#organization\",\"name\":\"Travel S Helper\",\"url\":\"https:\/\/travelshelper.com\"},\"recipeCuisine\":\"\u5b89\u54e5\u62c9\",\"recipeCategory\":\"\u9c7c\u7c7b\u4e3b\u83dc\",\"cookingMethod\":\"\u814c\u5236\u3001\u70ad\u70e4\u3001\u716e\u5236\u4e0e\u8c46\u7c7b\u7168\u716e\",\"keywords\":\"Mufete \u7a46\u8d39\u7279\u505a\u6cd5,\u5b89\u54e5\u62c9\u70e4\u9c7c\u62fc\u76d8,\u68d5\u6988\u6cb9\u8c46,\u7f57\u5b89\u8fbe\u6599\u7406\",\"prepTime\":\"PT45M\",\"cookTime\":\"PT1H\",\"totalTime\":\"PT1H45M\",\"recipeYield\":\"6\u4efd\",\"nutrition\":{\"@type\":\"NutritionInformation\",\"calories\":\"790 kcal\",\"carbohydrateContent\":\"99 g\",\"proteinContent\":\"43 g\",\"fatContent\":\"25 g\",\"fiberContent\":\"14 g\",\"sodiumContent\":\"780 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