Lezi zinyosi ze-inkukhu ezinama-citrus nezama yogurt zihlinzekela okunye okumnandi futhi okumnandi kunama-saladi, ama-sandwich, kanye nesobho. Bakhonze njengendlela yokukhanga ngokuyinhloko ngendwangu yemifino egosiwe ukuze uthole ukudla okulula, noma umane uthathe ama-cubes futhi usebenze njenge-appetizer kanye ne-sauce yakho yokuthambisa oyikhonzile.
Okuzokwenza
- 4 izifuba ezingenanjongo, ezingenasici
- 1/3 indebe (80 ml) ijusi elisha le-orange
- 1/4 indebe (60 ml) fresh
- i-juice juice
- 1/4 indebe (60 ml) ijusi elimnandi lemon
- 2 izinkomishi (240 ml) yogurt yogreek
- 1/3 indebe (80 mL) i-parsley eqoshiwe
- 2 clove garlic, nengulube
- 2 amathisipuni (10 ml) usawoti, noma ukunambitha
- 2 amathisipuni (10 ml)
- tarragon omisiwe
- 1/2 isipuni (2.5 mL) pepper omnyama
Indlela Yokwenza
- Hlanganisa zonke izithako endishini yokuxuba ephakathi. Uma ukhetha ukwehlisa amabele enkukhu, faka ishidi elikhulu lokugqoka eplastiki bese umboza ngolunye.
- Thatha i-mallet ekhishini uphinde ukhokhe inkukhu cishe engxenyeni yobukhulu bokuqala.
- Susa kusuka ekugubungeni kwepulasitiki nendawo ibe isikhwama seplastiki esasigcwalisa.
- Engeza marinade futhi qiniseka ukugqoka kahle.
- Isikhwama sokufaka uphawu (s) bese ubeka esiqandisini amahora angu-1 kuya kwangu-2.
- Phakamisa isilwane sokushisa emlilweni ophakathi.
- Susa inkukhu esikhwameni bese ulahla ama-marinade.
- Beka inkukhu nge-grill bese upheka imizuzu engu-6 kuya kwangu-8 ngakunye.
- Uma izinga lokushisa langaphakathi elisezingeni elikhulu kakhulu lesifuba lifinyelela ku-165 F, ususe ekushiseni. Vumela inyama iphele imizuzu engu-3 ukuya kwemihlanu ngaphambi kokukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1341 |
| Inani lamafutha | 74 g |
| I-Fat egcwele | 22 g |
| I-Fat Unsaturated | 29 g |
| I-cholesterol | 434 mg |
| I-sodium | I-1,629 mg |
| Ama-carbohydrate | 23 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 139 g |