Yikholelwa noma cha, lokhu iresiphi ye-crockpot entree engaphansi kwamafutha. Inhlanganisela yenkukhu namazambane, izaqathe, anyanisi osizi olucebile kuyisiphuzo noma yisiphi isikhathi sonyaka, kodwa kuhle kakhulu ebusika.
Ungashintsha imifino kule recipe elula uma ungathanda. Engeza ezinye izinambuzane ezibomvu ezibomvu, eziphuzi, noma eziluhlaza okwesibhakabhaka, noma uvuselele kwezinye ubhontshisi obuluhlaza. Sebenzisa amazambane e-Yukon Gold cubed endaweni yamazambane abomvu. Sebenzisa i-broccoli esikhundleni sezaqathe, noma wengeze u-squash ehlobo olusikiwe noma ophuzi ehlobo.
Ungasusa isikhumba salekhukhu ngaphambi kokupheka uma ungathanda. Uma kunjalo, ungabonisi inkukhu kuqala. Vele ufafaze izingcezu ngosawoti kanye nepelepele bese ufaka ku-cooker kancane ngemva kokuba yonke imifino isendaweni. Lokho kunganciphisa okuqukethwe kwamanoni ale recipe ngenye enye i-30%.
Khonza iresiphi elula ngesaladi eluhlaza ekhonswe ngamakhowe anezinyosi kanye ne-avocados, egobhozwa nge-vinaigrette elula isaladi yokugqoka. Engeza ingilazi enhle yewayini elimhlophe ngesidlo esimnandi.
Okuzokwenza
- 4 amakhilogremu inkukhu, uthathe izicucu
- 1 ithisipuni usawoti
- 1/4 isipuni pepper
- 2 wezipuni amafutha omnqumo
- 2 amakhilogremu amancane
- amazambane abomvu , ama-half
- 1 (16-ounce) iphakheji baby izaqathe
- 1 anyanisi, oqoshiwe
- 3 clove garlic, nengulube
- I-14-ounce ingahle iphinde ibe yilapho insimu ye-sodium ephansi
- 1 indebe ukukhanya ukhilimu omuncu
- Izipuni ezingu-3 ze-dijon lwesinaphi
- 3 wezipuni uju
- 3 ufulawa wezipuni
- 1 ithisipuni isomile
- amaqabunga e- thyme
Indlela Yokwenza
Fafaza inkukhu ngosawoti kanye nopelepele. Ncoma amafutha omnqumo esikhwameni esikhulu phezu komlilo ophakathi nesikhunta, isikhumba sibheke phansi, kuze kube yilapho isikhumba sibomvu, siphendule izicucu nge-tongs ngezikhathi ezithile.
Ku- cooker okuyi-4 kuya ku-5 ehamba kancane , faka amazambane, izaqathe, u-anyanisi nogalikhi. Phezulu nenkukhu.
Thela umhluzi wenkukhu phezu kwakho konke. Vala isikhwama bese upheka ngezansi amahora angu-8 kuya kwangu-9 kuze kube yilapho inkukhu iphekwe ngokuphelele ku-165 ° F kanti imifino isethenda.
Esikhathini esincane, gubha ndawonye ukhilimu omuncu okhanyayo, lwesinaphi, uju, ufulawa, pepper, ne-thyme kuze kuhlanganiswe kahle. Hlanganisa ukhilimu omuncu omuncu ku-sauce ku-crockpot bese uvula ukushisa kube phezulu. Pheka imizuzu engu-15 kuya kwezingu-20, uvuselela ngezikhathi ezithile, kuze kube yilapho usuphukile.
Qaphela: Akunamagremu angu-41 alawo mafutha kule recipe. Ngibalwa okuqukethwe kokudla okunomsoco usebenzisa i-NutriBase 7.0, wokubala okunomsoco okusetshenziselwa abadlayo.
Per ukukhonza, ngaphandle kwenkukhu isikhumba:
Ama-kilojoule angu-650
21.70 amagremu amafutha
Amafutha angu-30%
200% i-DV Vitamin A
30% i-DV Vitamin C
Ibalwa nge-NutriBase 7.0
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 836 |
| Inani lamafutha | 41 g |
| I-Fat egcwele | 12 g |
| I-Fat Unsaturated | 17 g |
| I-cholesterol | 207 mg |
| I-sodium | 635 mg |
| Ama-carbohydrate | 48 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 66 g |