Inhlanganisela yelisi elimnandi lemon, amafutha omnqumo, i-garlic, nemifino eyomile kanye nezinongo zenkathi lezi zindawo ezikhuniwe.
Izindlu zezinkukhu zenza isidlo esihle kakhulu sokukhonza emndenini wansuku zonke, noma senze iSidlo sakusihlwa. Khonza ngamazambane abhakabhaka noma abhakabisiwe kanye ne-broccoli esitshisiwe noma isaladi ephosiwe.
Okuzokwenza
- Ijusi lama-2 amakhemikhali, amapuni we-5 kuya ku-6
- I-1/3 indebe yamafutha omnqumo e-virgin
- 1 ithisipuni omisiwe wekhasi lakho
- 1 ithisipuni omisiwe leaf parsley
- 1 ithisipuni
- Ukwethula isiCreole
- 6 clove garlic, oqoshiwe
- 3 1 / 2-4 amakhilogremu amakhilogremu (ahlukaniswe emagumbini)
- 1/4 ithisipuni usawoti oshisayo (noma ukunambitha)
- 1/4 isipuni umhlabathi omnyama (noma ukunambitha)
Indlela Yokwenza
- Ihhavini elishisayo libe ngu-375 F.
- Hlanganisa ijusi lemon, amafutha omnqumo, amakhambi, isilwane, kanye negalikhi.
- Ufafaza inkukhu nge usawoti ongcolile kanye nopelepele.
- Hamba inkukhu ngenhlanganisela yokuqala; Hlela epanini yokugaya.
- Bhaka cishe amahora angu-1 1/2, ujikeleze uhhafu. Uma inkukhu iphekwe kahle, ama-juice azosebenza ngokucacile uma egwazwa ngemfoloko.
Amathiphu
Indlela Yokuqothula Inkukhu Yonke: Ngommese okhaliphile, hlukanisa imilenze (ngamathanga) enkukhu uze ubone isikhwama se-hip.
Sika isikhwama se-hip ukususa imilenze. Okulandelayo, susa bese ususa umhlane. Yilahle noma uyifake ukuze uyisebenzise esitokisini esizayo. Hlanganisa phakathi kwesifuba ukwenza amabele amabili ahlukaniswe. Kumele ube nezine ezine: imilenze emibili yonke kanye namabele amabili ahlukaniswe ngamaphiko afakwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1276 |
| Inani lamafutha | 79 g |
| I-Fat egcwele | 19 g |
| I-Fat Unsaturated | 37 g |
| I-cholesterol | 380 mg |
| I-sodium | 508 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 122 g |