Isimo esiphezulu: Isidlo, iPhasika
Amasonto onke asemasontweni akudingeki ukuthi asho ukudla okudinga ukudlala - ishidi elilodwa leshidi lifakazela isikhathi sokugcina esilondolozayo, sokuhlanza-ukugwema ukudla okuphambili kokudla. Ubuhle balesi sidlo kungukuthi akudingeki wenze okuningi ngaphandle kokuxuba i-marinade esheshayo, uhlele inkukhu namazambane epanini, bese uyihambisa kuhhavini ukuyogcoba. Emaminithini angama-10 ngaphambi kokuba ukudla kulungele, uzofaka enye i-broccoli epanini elifanayo, uyibuyisele kuhhavini, futhi ulungele ukudla okudliwayo. Zama le nqubo namanye amaprotheni ayintandokazi nemigodi enezikhathi zokupheka ezifanayo, futhi uzothola zonke izinhlobo zamathuba okungahambisani nokudla okukodwa.
Ithiphu: Le recipe ilungele iPhasika , lapho abantu abaningi basebenzela ngemikhiqizo ekhishini elincane kunokujwayelekile. Futhi phakathi neholide lapho kudingeka kakhulu kwenziwe kusukela ekuqaleni kuhle ukuzinika ikhefu nge-easy (futhi ngokwemvelo ngaphandle kwe-chametz!) Ukudla okukodwa.
Okuzokwenza
- 1/3 indebe i-apricot igcina
- I-1/4 indebe isanda kufakwa i-lime juice (kusuka ku-1 lime enkulu)
- Isipuni esingu-1 samafutha omnqumo amancane, kanye nokunye okugcobayo
- 2 clove garlic, ehlutshiwe, ephuhliwe, futhi oqoshiwe
- 1/4 ithisipuni omisiwe oregano
- Faka i-kosher noma usawoti usawoti (okukhethwa kukho)
- 1-1 / 4 kuya ku-1-1 / 2 amakhilogremu angenalutho, amabele angenasikhumba
- I-baby pound 1 noma amazambane amasha, ama-half noma ahlukaniswe uma enkulu
- 1 ikhanda elincane eliphakathi kwe-broccoli, elincintisiwe futhi lisikwe ezinhlakeni
Indlela Yokwenza
1. Hlanganisa ihhavini ukuya ku-425 ° F. Faka ipanethi enkulu ebomvu elinomshini onzima. Esigodini esincane, hlangana ndawonye i-apricot igcina, i-lime juice, amafutha omnqumo, i-garlic, i-oregano, nosawoti (uma usebenzisa).
2. Gcoba amafutha omnqumo amancane epanini elenziwe ngokucophelela. Hlanza futhi ubomise inkukhu kanye nendawo phakathi kwekhasi leshidi. Thela i-apricot-lime ingxube phezu kwenkukhu bese uguquka. Hlela amazambane azungeze inkukhu.
Geza amazambane ngamafutha omnqumo amancane.
3. Slayisa i-pane epanini kuhhavini eliphefumulelwe bese ugosa imizuzu engu-30. Baste inkukhu nama-pan we-pan. Hlela iziqu ze-broccoli ezungeze inkukhu, egcwele amazambane. Gcoba umququkili ngamafutha omnqumo omncane, bese uphaphu ama-juice ama-pan phezu kweziqu.
4. Buyisa i-pan kuhhavini bese ugosa cishe emaminithi angu-10 ngaphezulu, noma kuze kube yi-broccoli ithenda elimnandi bese uqala ukugcoba, amazambane anethenda, futhi inkukhu i-opaque, ama-juice asebenza ngokucacile, futhi i- thermometer esheshayo ifakiwe emgqeni omkhulu kakhulu ufunda ngo-165 ° F.
5. Susa ngokucophelela i-pan yeshidi kusuka kuhhavini. Khonza inkukhu nemifino ngamanzi we-pan.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 771 |
| Inani lamafutha | 33 g |
| I-Fat egcwele | 9 g |
| I-Fat Unsaturated | 14 g |
| I-cholesterol | 174 mg |
| I-sodium | 337 mg |
| Ama-carbohydrate | 55 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 65 g |