Lena indlela esheshayo futhi elula yokulungisa amathumba nezinkukhu ezinomsoco wezinkukhu. Grill them hot futhi fast futhi ujabulele nge okuthandayo side dish. Ukuze uthole imiphumela engcono kakhulu, zama ukufaka izinkukhu zibe yingxenye yesigamu sayo ngokugubungula nge-plastiki ukugqoka nokusebenzisa i-mallet noma i-pining rolling. Lokhu kuvumela ukuthi i-marinade ingene ngaphakathi ngokuphumelelayo.
Okuzokwenza
- 4 izifuba ezingenanjongo, ezingenasici
- 2 wezipuni / 30 ml
- Amafutha e-Olive
- 1 isipuni / 15 mL ijusi kalamula
- Isipuni 1/15 mL oqoshiwe
- i-thyme entsha noma i-1 isipuni i-thyme eyomile
- 2 clove garlic egumbini
- 1/2 isipuni / 2.5 mL usawoti olwandle
- 1/4 isipuni / 1.75 mL pepper omnyama
Indlela Yokwenza
1. Hlanganisa amafutha, ijusi lemon , i-thyme, usawoti, umnyama omnyama ne-garlic esitsheni esincane. Faka inkukhu ibe isikhwama sepulasitiki esikhiqizwayo bese umboza ngengxube. Isikhwama sokugqoka bese uvumela inkukhu ukuba ihambise esiqandisini amahora angu-1-4.
2. Hlanganisa i-grill ngokushisa okuphakathi. Beka inkukhu ku- grill bese upheka imizuzu engu-12-14, ujikeleze phakathi nesikhathi sokupheka. Lahla noma iyiphi i-marinade esele. Izinkukhu zezinkukhu kumele zifinyelele ekushiseni okuphephile kwama-degree angu-165 engxenyeni enkulu kunazo zonke ngaphambi kokuba kuthathwe njengokupheka ngokugcwele.
Uma befika kule lokushisa, susa ekushiseni, ubeke endaweni epulangwe bese uvumela ukuphumula inyama imizuzu embalwa ngaphambi kokukhonza.
3. Hlanganisa bese ukhonza nge-wraps nangaphezulu kwama-saladi. Lezi zinyosi ezikhuniziwe ziphelele ekudleni okuhlanzekile, amaprotheni aphezulu, kanye nokudla okuphansi kwe-carb.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1305 |
| Inani lamafutha | 77 g |
| I-Fat egcwele | 21 g |
| I-Fat Unsaturated | 33 g |
| I-cholesterol | 418 mg |
| I-sodium | 694 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 133 g |