Uma ubheka ubusuku obusheshayo obulula futhi obulula, noma wenze ukudla okungaphambili ongakujabulela kuyo yonke isonto, ungabe usabheka phambili. Lezi zikhumba zezinkukhu zihlanjululwa, ziboshwe, zicutshiwe, zigcotshwe nge-sauce elula, futhi zihanjiswa zibe pita efudumele. Uma ubheka ukudla kwakho kwe-carb, khona-ke faka esikhundleni se-pita ngamaqabunga e-ulethisi.
Okuzokwenza
- 3 izikhumba zezinkukhu ezingenasici, ezingenanjongo
- I-Marinade:
- 1/4 indebe yamafutha
- ijusi 1 lemon enkulu
- I-clove i-garlic, i-minced
- 1 ithisipuni / usawoti 5 ml
- 1 ithisipuni / 5 mL oregano omisiwe
- 1/2 isipuni / 2.5 mL pepper omnyama
- Ngokuba isoso:
- 1/2 indebe / 120 mL yogurt elula
- Isipuni 1/15 mL flat leaf parsley (oqoshiwe)
- ucezu kasawoti
- iphunga pepper
- Ngeziphakamiso:
- Ikhukhamba elincane elilodwa (elihlutshiwe, elihlwanyelweyo kanye ne-julienne)
- 1 isipuni / 15 mL inothi elicwengile
- Okuzikhethela: 1 utamatisi amakhulu (aqotshiwe)
- Okuzikhethela: i-anyanisi encane (i-thinly sliced)
- Ama-pitas angu-4 (noma amaqabunga ayisishiyagalombili ama-lettuce)
Indlela Yokwenza
Faka izinkukhu amabele esikhunjeni esikhulu sepulasitiki. Faka ifolda epulasitiki ngokweqile ngaphezu kwenkukhu futhi usebenzise amabele aphethwe ngamallet angaba ngu-1/2 intshi ubukhulu. Lokhu kuzosiza ukunciphisa isikhathi sokudoba nokupheka. Faka inkukhu ibe isikhwama sepulasitiki esikhiqizwayo. Hlanganisa izithako ze-marinade uphinde uthele phezu kwenkukhu ukuqinisekisa ukuthi yonke indawo yenyama ihlanganiswa. Isikhwama sokufaka uphawu kanye nendawo endaweni esiqandisini imizuzu engu-30 kuya kwehora eli-1.
Phakathi naleso sikhathi, hlanganisa izithako ze-yogurt yogu, ukumboza, futhi ubeke esiqandisini kuze kube yilapho usulungele ukusebenzisa. Lesi yisikhathi esihle sokusika imifino ye-gyros.
Phakamisa isilwane sokushisa esiphakathi. Susa inkukhu esikhwameni bese ubeka ku-grate ye-grate. Lahla noma iyiphi i-marinade esele. Ukupheka inkukhu emaminithini angu-5-7 ngakunye noma kuze kufike izinga lokushisa langaphakathi lifinyelele kuma-degree angu-165. Uma usuphekiwe, susa inkukhu ekushiseni nendawo ufike ebhodini lokusika. Faka bese ufaka emakhazeni afudumele (noma amaqabunga e-lettuce abandayo), phezulu ne-yogurt sauce, uhlobise ngemifino enomisiwe, futhi ukhonze.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1116 |
| Inani lamafutha | 57 g |
| I-Fat egcwele | 16 g |
| I-Fat Unsaturated | 23 g |
| I-cholesterol | 318 mg |
| I-sodium | I-1,349 mg |
| Ama-carbohydrate | 42 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 107 g |