Lezi zinyosi zezinkukhu zixubile ngendlela enomsoco nethandekayo yama-citrus, ama-herbs nezinongo. Ezijabulisayo ngokwabo, kodwa futhi zihle kakhulu kuma-tacos, ama-wraps, nama-saladi.
Okuzokwenza
- 4-5 amabele ezinkukhu ezingenalutho (cishe ama-170 g] ngalinye
- 1/4 indebe (60 mL) i-tarragon entsha (eqoshiwe)
- 1/4 indebe (60 ml)
- Amafutha e-Olive
- 4 wezipuni juice orange (ijusi of 1 orange)
- 2 wezipuni lemon juice (ijusi 1 lemon)
- Izipuni ezimbili ze-orange zest (i-zest of 1 orange)
- Isipuni 1 selamula lemon (isisindo se-1 lemon)
- 2 amathisipuni (10 ml) usawoti
- 2 amathisipuni (10 ml) i-ginger (igcwele)
- 2 i-clove i-garlic (i-minced)
- 1/2 isipuni (2.5 mL) i-chili powder
- 1/2 isipuni (2.5 mL)
- umnyama omnyama (umhlabathi)
Indlela Yokwenza
- Hlanganisa zonke izithako, ngaphandle kwamabele amabhukwana, esitsheni esiphakathi.
- Faka inkukhu esikhwameni sepulasitiki evuselelekayo bese ufaka marinade. Seal futhi ubeke endaweni esiqandisini amahora angu-4.
- Thatha inkukhu esikhwameni bese uthele i-marinade epanini.
- Letha i-marinade kumathumba amahle, unciphise ukushisa futhi uvumele ukumisa imizuzu emithathu.
- Susa ekushiseni. Lokhu kuzosetshenziswa njenge-baste yenkukhu ngenkathi isendleleni.
- Hlanganisa ukudlala okushisa okuphakathi.
- Faka inkukhu ku-grill uphinde upheke imizuzu engu-3, vula, ubeke phansi uhlangothi olusolwandle nge-marinade ephekwe uphinde ubuyekeze inqubo ngenye indlela.
- Yenza lokhu inani eliphindwe izikhathi ezintathu ngakunye. Uma izinga lokushisa langaphakathi lenkomo lifika phakathi kuka-165-170 degrees, ususe ekushiseni bese uvumela ukuphumula imizuzu engu-3-5 ngaphambi kokukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 559 |
| Inani lamafutha | 34 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 17 g |
| I-cholesterol | 142 mg |
| I-sodium | I-1,079 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 48 g |