Okuzokwenza
- 1/3 indebe yonke ufulawa
- 1 ithisipuni usawoti
- 1/2 isipuni
- i-paprika
- 1 isipuni samafutha yemifino
- 4 ithambo-in inkukhu isifuba halves (cishe amapremu amabili), isikhumba isusiwe
- 2 izinkomishi inkukhu umhluzi
- 1/4 indebe eqoshiwe
- dill
- 8 amazambane amancane amancane (ama-ounces angu-12), ahlutshiwe
- Ama-ounces ayisishiyagalolunye asparagus ahlanzekile, aqeda ukugoba
- Isipuni esingu-1 ilamula lemon
Indlela Yokwenza
1. Esikebheni esiphakathi, hlanganisa ufulawa, usawoti kanye ne-paprika. Gqoka inkukhu ngefulawa, ugijimise ngokweqile. Gcina ingxube yefulawa.2. Esikhunjini esikhulu, esijulile se-skillet, sishise amafutha ngaphezu kokushisa okuphakathi. Engeza inkukhu, uhlangothi lwe-meaty phansi, upheke amaminithi angu-1/2 ohlangothini ngalunye, noma kuze kube mnandi. Susa epuleti nge-spoon slotted.
3. Thela umhluzi ube yingxube yefulawa esele esitsheni bese uphahla kuze kube yilaphabushelelezi.
4. Gcoba amanoni avela esikhwameni bese usula ukuhlanza ngamathawula wephepha. Engeza ingxube yemhluzane yenkukhu kanye nezipuni ezimbili ze-dill. Hlanganisa ukuxuba. Yengeza inkukhu, i-meaty side up, kanye namazambane. Letha ingxube kumathumba phezu kokushisa okuphezulu. Nciphisa ukushisa kuya phansi. Vala bese ubamba imizuzu engu-10.
5. Faka isilimo se-asparagus phezulu. Ukumboza bese ubamba imizuzu engu-15 ukuya kwezingu-20 ngaphezulu, noma kuze kube yilapho inkukhu nemifino ifaka.
6. Susa i-pan kusukela ekushiseni. Faka ijusi lemon kanye nezipuni ezimbili ezisele ze-dill. Khonza ushisayo.
Ukugcina Inkukhu Entsha
• Gcina inkukhu nazo zonke izinkukhu ziboshwe ngokuqinile futhi zifriji kuze kube sekupheleni ukupheka.• Uma usuka ekhaya, thutha izinkukhu ezingelapheki ku-container esitsheni noma epholile.
• Inkukhu ingagcinwa ekufakweni kwayo okokuqala efrijini kuze kube yizinsuku ezimbili. Ukuze uthole isitoreji eside, susa inkukhu ephaketheni. Ukumboza epulasitiki, bese ugoqa isisindo esinzima noma ukugoqa ihrifri, bese ubhala kuze kube izinyanga ezimbili.
• Izingxenye ezinkukhu ezikhukhulayo kufanele zifakwe efrijini, ku-microwave, noma emanzini abandayo. Musa ukuncibilikisa inkukhu ekamelweni lokushisa.
• Ukugxubha emanzini abandayo: Faka inkukhu emaphaketheni ayo noma esikhwameni sokugcina isitoreji sokudla eplastiki emanzini abandayo ukumboza. Shintsha amanzi njalo kuze kufike izinkukhu.
• Njalo uhlambulule inkukhu ehlanganiswe futhi efrijini.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 767 |
| Inani lamafutha | 37 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 16 g |
| I-cholesterol | 190 mg |
| I-sodium | 905 mg |
| Ama-carbohydrate | 38 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 68 g |