Lesi sifuba esiluliwe sezinkukhu kule ndawo singakhonzwa ngemifino eboshwe noma esisikiwe bese isetshenziselwa amasaladi.
Okuzokwenza
- 4 izinkukhu amabele, boneless futhi isikhumba
- 2 wezipuni / 30 ml
- Amafutha e-Olive
- Umusi we-1 lemon
- Isipuni 1/15 mL, i-rosemary entsha, eqoshwe kahle
- 1-2 clove garlic, ihlombe
- 1/2 isipuni / 2.5 mL usawoti olwandle
- 1/2 isipuni / 2.5 mL pepper omnyama
Indlela Yokwenza
- Beka amabele ezinkukhu esitokisini esingajulile seglasi noma esikhwameni sepulasitiki esabuyiselwayo.
- Hlanganisa i-rosemary, i-garlic, i-pepper emnyama, amafutha omnqumo, nosawoti esitsheni esincane.
- Thela ingxube kwi inkukhu, ikhava noma uphawu, bese ubeka esiqandisini imizuzu 30-45.
- Phakamisa isilwane sokushisa esiphakathi. Faka isifuba sezinkukhu endaweni yokugcoba kancane bese upheka imizuzu engu-7 ngakunye. Izikhathi zokupheka ziyahlukahluka kuye ngokuthi ubukhulu nobukhulu besifuba senkukhu.
- Lapho inkukhu ifinyelela izinga lokushisa langaphakathi lika-165 degrees, ususe ekushiseni bese ukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1309 |
| Inani lamafutha | 77 g |
| I-Fat egcwele | 21 g |
| I-Fat Unsaturated | 33 g |
| I-cholesterol | 418 mg |
| I-sodium | 694 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 134 g |