Uthande amazambane? Angabe esababeka eceleni ohlangothini lwepuleti. I-veggie impande ithatha isiteji esikhungweni salesi sidlo esihlwabusayo nesilinganiselwe. Amazambane aphuziwe ahlanganiswe nenhlanganisela yenkukhu eqoshiwe enezinyosi kanye nama-veggies asuka-wonke aphonswa nge-barbecue sauce. Kungakhathaliseki ukuthi upheka owodwa noma ufuna indlela entsha yokukhipha isikhala esidlangalaleni esidlweni sakusihlwa somndeni, engeza lesi sidlo ohlwini lwakho olukhethiwe lwe-BBQ.
Okuzokwenza
- Amazambane ama-4 aphakathi
- 1 amakhilogremu ama-chicken amabele
- usawoti ukunambitha (kosher)
- umnyama omnyama ukunambitha
- 1 isipuni se-paprika
- 2 wezipuni amafutha omnqumo (ahlukaniswe)
- 1/2 indebe shallots (eqoshiwe)
- I-pepper 1 ye-bell (ibekwe ku-1/4 amasentimitha cubes)
- I-clove i-garlic (i-minced)
- 2 izinkomishi kare
- 1/4 indebe bbq sauce (plus ngaphezulu ukunambitha)
- 1/4 inkomishi anyanisi aluhlaza (ocebile kancane)
Indlela Yokwenza
Hlangisa i-oven ukuya ku-375 ° F. Gcoba amazambane amahle ama-sweet pot in a piece of foil kanye nendawo ebhodini lokubhaka. Bhaka emgodini wehhavini ngamaminithi angu-45 kuya ku-1 ihora nemizuzu engu-15, noma kuze kube yilapho amazambane athambile ekuthinteni futhi ummese ungadabula kalula inyama. Isikhathi sizohluka kuye ngobukhulu bamazambane. Ungase futhi uqale ukuhogela iphunga elimnandi njengoba lisondela ekuphekwe ngokugcwele.
Isizini zombili izinhlangothi zamabele ezinkukhu usawoti, pepper, ne-paprika. Sishisa i-skillet enkulu phezu kokushisa okuphakathi. Engeza isipuni esingu-1 samafutha bese uvumela ukushisa. Hlanganisa kahle isifuba bese uvumela ukupheka imizuzu engu-6. Flip ngakolunye uhlangothi, ukunciphisa ukushisa kuya emaphakathi bese upheka amanye amaminithi angu-6 kuya kwangu-7, noma kuze kube yilapho ungasekho pink futhi ukushisa kwangaphakathi kwenkukhu kufinyelela ku-165 ° F. Dlulisela epulini ehlanzekile ukuvumela ukuphumula nokupholisa kancane. Uma sehlile kancane, nquma inkukhu ibe ngamakhilogremu angu-intshi ama-intshi.
Ephakeni elihlukile, engeza amafutha asele bese ushaya shallot kanye nepelepele, upheke cishe emaminithi angu-2-3 kuze kube yiphunga elimnandi, uvuselele njalo. Engeza i-garlic kanye ne-kale bese upheka kuze kube yilapho ubhekwa khona, cishe imizuzu emibili bese uvuselela ngokuqhubekayo. Isikhathi esincane kakhulu usawoti kanye nopelepele ukunambitha. Susa ekushiseni bese udlulisela esitsheni.
Engeza inkukhu emxakini yemifino, bese ufaka i-bbq sauce, bese ugxuma kuze kuhlanganiswe.
Uma amazambane amnandi eseqedile ukupheka, unwrap. Yenza uhlangothi lwe-¾ endleleni phakathi kwamazambane, ubude obude, ukuvumela ukugxila. Sebenzisa imfoloko ukuze uhlanganise amazambane amazambane bese uphonsa kancane ukuze wenze indawo ejulile.
- Spoon kanye nenani lemifino / imifino yenkukhu kulamazambane amnandi. Gcoba phezulu kwekhanda lesikhumba elifudumayo lekhukhu uma lifunwa, futhi uhlobise ngama-anyanisi aluhlaza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 489 |
| Inani lamafutha | 23 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 11 g |
| I-cholesterol | 95 mg |
| I-sodium | 386 mg |
| Ama-carbohydrate | 37 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 35 g |