Lezi sandwich, eziphakanyiswe yilungu leSithupha O'Clock Scramble ilungu likaMolly Thompson, kumnandi ukwenza futhi kumnandi nakakhulu ukudla. Uma ufushane kakhulu ngesikhathi uthenge i-coleslaw esenziwe ngaphambilini esikhundleni sokusebenzisa iresiphi ngezansi. Bakhonze ngommbila omanzi futhi ongekho emthethweni.
Futhi hlola lezi zeluleko ukuze uthole umndeni uhileleke ekuhleleni kwamasonto onke!
Okuzokwenza
- ½ (12-ounce) isikhwama coleslaw noma broccoli slaw, noma shred 1½ izindebe iklabishi, izaqathe, kanye / noma broccoli neziqu
- 2 isipuni esinciphile-fat imayonnaise
- 1 isipuni apple cider uviniga
- ½ isipuni uju
- 1/16 ithisipuni usawoti
- 1/16 ithisipuni pepper omnyama
- ¾ ufulawa wekomishi
- 2 amathisipuni Cajun noma Old Bay isisu
- 1 iqanda
- 2 amathisipuni ibhotela
- Isipuni esingu-1 amafutha omnqumo amancane omnqumo
- I-1 pound flounder, i-catfish, i-tilapia, noma ezinye izibopho ezinhlanzi ezimhlophe ezimhlophe, zibe yizingcezu ezingu-4 ngisho nezicucu
- 4 amabheji egcwele ukolweni
Indlela Yokwenza
- Esikhatsini se-medium serving, hlanganisa i-slaw, imayonnaise, uviniga, uju, usawoti kanye nepelepele. Beka eceleni. (Uma kunokwenzeka, yenze lokhu kusengaphambili amahora angu-24 bese uyasilalisa kuze kube yilapho usulungele ukukhonza. Hlanganisa kahle ngaphambi kokukhonza.)
- Esikhathini esidliwayo noma esitsheni esingenalutho, hlanganisa ufulawa neCanjun noma i-Old Bay ukusila. Kwenye isitsha esingenalutho, shaya iqanda.
- Esikhathini esikhulu se-skillet esindayo (i-pan ensimbi yensimbi isebenza kahle ngalokhu), ukushisa ibhotela namafutha phezu komlilo ophakathi kuze kube yilapho iqhuma.
- Gcoba izinhlamvu zezinhlanzi engxenyeni yefulawa ukuze uzigqoke. Ziphonsa emaqanda, uvumele ukungena ngokweqile emuva esitsheni. Ziphinde uzibuyisele engxenyeni yefulawa ukuze uphinde uzithole. (Yenza ummbila manje, uma uyakhonza.) Pheka izinhlanzi kuze kube yilapho ubonakele kahle futhi uphuze, cishe imizuzu engu-2-3 ngakunye. Susa inhlanzi epuleti.
- Gcoba ama-buns. Sisebenzela inhlanzi ngaphakathi kwezingubo bese uphahla ngesikhumba.
Yenza phambili noma uthumele: Yenza uphinde ufake umbala we-coleslaw, uhlanganise ufulawa kanye neCanjun noma i-Old Bay ukusila, uphinde ubhaqe iqhwa.
Ithiphu: Ungavumeli uviniga wakho we-apula cider uphelelwe amandla! Kuyinto yokwengeza kakhulu ekugqokeni isaladi, ama-marinades, kanye nama-chutneys, futhi ingakwazi ukuguqula imifino.
I-Flavour Flavot Booster: Sekela ama-sandwiches ayenziwe nge-barbecue sauce noma isangweji lakho eliyintandokazi lisakazeka. Faka kabili i-1/4 anyanisi ku-coleslaw.
(Usayizi Wokukhonza: 1 isangweji)
Ama-calories 350
Ama-calories avela ku-Fat 110
Inani lamafutha 12.0g
I-Fat egcwele i-3.0g
I-Trans Fat 0.1g
I-Cholesterol 115mg
I-sodium engu-440mg
Potassium 560mg
Isamba sama-carbohydrate 34g
I-Fiber Diet 4g
Ama-Sugars 6g
Amaprotheni 27g
I-Phosphorus 390mg
U-Aviva Goldfarb uchwepheshe we-dinner womndeni kanye nomsunguli kanye nomphathi we- The Six O'Clock Scramble , umhleli we-intanethi onempilo. Incwadi yakhe yokupheka entsha ebizwa ngokuthi i- The Six O'Clock Scramble Meal Planner: Unyaka Wokushesha, Ukudla Okumnandi Okukusiza Ukuvimbela Nokuphatha Isifo Sikashukela .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 762 |
| Inani lamafutha | 24 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 124 mg |
| I-sodium | 1,635 mg |
| Ama-carbohydrate | 99 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 37 g |