Amabele asezinkukhu angenalutho anesisindo futhi anesundu, abese abhakwa ngosana olulula lwelamula, i-garlic, ne-Parmesan ushizi.
Okuzokwenza
- Iqanda elingu-1 ( elishaywa kancane )
- Ubisi lwe-1 isipuni
- 1/4 ithisipuni usawoti
- 1 i-dash pepper
- 1 i-clove garlic (ichotshoziwe, ihlisiwe)
- Izinkukhu zezinkukhu eziyisi-4 (ezingenalutho, ezingenasici)
- 1 inkomishi isinkwa imvuthu (okomisiwe, owomile; okungenani noma ngaphansi uma kudingeka)
- 4 wezipuni ngaphezulu amafutha omnqumo virgin
- 1/3 indebe inkukhu umhluzi
- 2 wezipuni iwayini elimhlophe (eyomile, noma inkukhu umhluzi)
- 2 wezipuni juice juice (fresh)
- 1/4 indebe yeParmesan (igayiwe)
Indlela Yokwenza
- Esikhathini esingenalutho, gubungela ndawonye iqanda elishaywayo, ubisi, usawoti, pepper kanye negalikhi.
- Phakathi kwamapulangwe epulasitiki noma iphepha le-wax, i-pound amabele okukhukhuka aphethwe.
- Gcoba amabele enkukhu ephuziwe ngamaqanda, bese ugoqa ngesinkwa imvuthu ukuze ugqoke kahle.
- Esikhathini esikhulu, esinama- skillet esindayo noma se- pan , sishisa amafutha omnqumo amancane ngaphezu komlilo ophakathi. Pheka inkukhu e-skillet, uphenduke kanye, kuze kube nsundu yegolide. Dlulisela kumathawula wephepha ukukhipha.
- Hlela amabele enkukhu esitokisini esingatheni sokubhaka. Esigodini esincane, hlanganisa umhluzi wenkukhu ngewayini elimhlophe nejamu lemon. Thela umhluzi womhluzi ngaphezu kwenkukhu; ufafaze ushizi weParmesan phezulu.
- Cover bese ubhake ku-350 F imizuzu engu-20. Vula bese ubhaka amaminithi angu-10 kuya kwangu-15 ngaphezulu.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1518 |
| Inani lamafutha | 88 g |
| I-Fat egcwele | 23 g |
| I-Fat Unsaturated | 39 g |
| I-cholesterol | 475 mg |
| I-sodium | 803 mg |
| Ama-carbohydrate | 32 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 141 g |