I-garlic ehlatshiwe inkukhu iyinhlangano yokuthola iresiphi! I-garlic kanye ne-anyanisi marinade inikeza lokhu ukunambitheka kwe-inkukhu kunokholo. Ukuthinta uviniga kanye ne-lime juice kwenza inkukhu ibe mnene kakhulu ngokuwa kwethambo.
Okuzokwenza
- Amakhilogremu angu-3 amaphuzu omlenze wenkukhu
- 4 wezipuni
- i-juice juice
- I-Marinade:
- 2 anyanisi aphakathi (ahlutshiwe, ahlukaniswe)
- Ama-clove angu-8 kuya kwangu-10
- i-garlic (ehlutshiwe, eyenziwe ibe unamathiselwe nge 1 ithisipuni usawoti)
- 1/2 yamanzi indebe (noma iwayini elimhlophe)
- 1/4 indebe yamafutha omnqumo
Indlela Yokwenza
- Ku-blender noma iprosesa yokudla, hlanganisa ndawonye u-anyanisi, uhhafu we-unti we-garlic, amanzi (noma iwayini), amafutha omnqumo, noviniga.
- Thela i-marinade phezu kwenkukhu nesifriji okungenani ngaphansi kwehora elingu-1 (angapheli amahora angu-24). Uma isikhathi eside sihamba, sinamandla kakhulu.
- Ngemuva kwesikhathi sokugcoba, khipha ama-marinade enkukhu bese uyiphatha.
- Hlangisa i-oven ukuya ku-350 F.
- Gubha inkukhu nazo zonke izinhlayiya zikagalikhi, ijusi likalamula, i-adobo, ne-pepper.
- Beka inkukhu epanini yokugcoba ngehlangothini lesikhumba.
- Gweba ihora elingu-1, kuze kufike ama-juice acacile.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 638 |
| Inani lamafutha | 39 g |
| I-Fat egcwele | 10 g |
| I-Fat Unsaturated | 19 g |
| I-cholesterol | 190 mg |
| I-sodium | 180 mg |
| Ama-carbohydrate | 4 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 60 g |