Nansi i-tangy engu-5-star marinade yengulube yokugcoba, nemiyalo yokupheka. I-oast is marinated ubusuku bonke bese iphekwe ku-cooker kancane.
Sebenzisa le ngxube ukuze uhambise ingulube , ihlombe, noma enye inyama yengulube. Zizwa ukhululekile ukupheka i-cooked ingulube egobini kuhhavini noma ku-grill noma ku-rotisserie.
Okuzokwenza
- 1/2 inkomishi ye-ketchup
- 1/2 indebe yamanzi
- 2 wezipuni ushukela brown
- 2 wezipuni cider uviniga
- 2 wezipuni Worcestershire sauce
- I-clove i-garlic, i-minced (noma isebenzise cishe i-1/2 isipuni segranule noma i-powder)
- 1/2 isipuni usawoti
- 1/4 ithisipuni pepper emhlabathini omusha omusha
- 1/8 isipuni se-cayenne pepper
- 1 ingulube yokugcoba (ukuhamba, i-blade, noma ihlombe)
Indlela Yokwenza
- Hlanganisa i-ketchup, amanzi, ishukela ensundu, uviniga, i-Worcestershire sauce, u-garlic, usawoti, pepper kanye ne-cayenne.
- Beka inyama yengulube egazini esikhwameni esikhulu sokugcina noma esitsheni esingenzi lutho. Ukumboza isitsha noma ukufaka uphawu esikhwameni bese ufaka ingulube ebusuku. Vula ngezikhathi ezithile ukugcina ingulube iboshwe nge-marinade.
- Beka i-ingulube ye-ingulube egazini ku- crockpot ene-1/2 indebe ye-marinade.
- Vala bese upheka phezulu ngehora elilodwa. Ncishisa ukushisa kuya phansi futhi uqhubeke upheka amahora angu-6 kuya kwangu-8, noma kuze kube yilapho ubhekwa ngethenda. Ingulube ihamba noma i-tenderloin izothatha isikhathi esingaphansi kwehlombe lengulube, futhi mhlawumbe ngaphansi kwamahora angu-6 uma ufuna ukugaxa - ungabhidli - ingulube ishiya i-roast. Ngokusho kwe-USDA, izinga lokushisa elincane eliphephile lenyama yengulube ngu 145 F.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 115 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 21 mg |
| I-sodium | 196 mg |
| Ama-carbohydrate | 14 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 8 g |