Le nkukhu enamafutha aphansi okuphekiweyo kanye nelayisi yayisiyisisekelo esisendlini yethu. Kuyashesha futhi kulula ukuyilungisa, futhi wonke umndeni uyodla.
Okuzokwenza
- 4 (5-6 ounce) abangenalutho, amabele ezinkukhu ezingenasici
- 1 indebe ende okusanhlamvu
- irayisi (engabanjwa)
- Izinkomishi ezi-1 1/2 ezingenamuthi, umhluzi ophansi we-sodium
- 1 14.5 ama-ounces angadayisi utamatisi (awunqunyelwe)
- 1/2 anyanisi ophakathi (oqoshiwe, cishe indebe engu-3/4)
- 1 i-garlic clove (i-minced)
- 1 tsp. oregano omisiwe
- 3 izinkomishi fresh isipinashi baby (oqoshiwe; 1/2 isithupha-ounce isikhwama)
Indlela Yokwenza
- Hlangisa i-oven ukuya ku-400 F.
- Faka izinkukhu amabele endaweni eyodwa olulodwa esitsheni sokubhaka esingakwazi ukuhlala enkukhu.
- Hlanganisa ilayisi elingavuthiwe, umhluzi wenkukhu, utamatisi, anyanisi, u-garlic kanye ne-oregano esitsheni esiphakathi.
- Gcoba isipinashi oqoshiwe.
- Ingxube ye-sipuni phezu kwenkukhu.
- Ukumboza ngokucophelela nge-foil bese ubhake imizuzu engama-35 kuya kwangu-40, kuze kube yilapho inkukhu iphekwe (165 degrees F) kanye nelayisi lithenda.
Ngokukhonza: Ama- calories 372, ama-calories avela ku-Fat 23, inani lamafutha 2.5g (ahlala 0.6g), i-Cholesterol 82mg, i-sodium 266mg, i-Carbohydrate 48.3g, i-Fiber 3.8g, i-Protein 38.9g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 380 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 36 mg |
| I-sodium | 372 mg |
| Ama-carbohydrate | 60 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 21 g |