Le nkukhu encane yokupheka ephuzile kanye ne-farro inhlanganisela ilayishwa, futhi ilula kakhulu. Izinkukhu zezinkukhu zasetshenziselwa isidlo esifanekisiwe, kepha amabele enkukhu aphilile angasetshenziswa futhi. Ukuhlanganiswa kwemifino eminingana nenkukhu kanye ne-farro yenza kube ukudla okuphephile okunethezeka okupheka.
I-Farro ingcono esikhundleni selayisi kumpheki ophuza ngoba awudingi ukukhathazeka ngakho ukuphenduka ku-mush. I-texture, i-fibre, ne-magnesium ephakeme kakhulu kunama-rice obomvu nama-grains amaningi. Kuyinto okusanhlamvu wase-Italy, futhi ngokuvamile kubhekwa njengengqolowa yasendulo.
Ungenza lokhu ngamathanga enkukhu emathanjeni, kodwa ususe isikhumba ukuze uhlale ulula.
Okuzokwenza
- Isipuni esingu-1
- amafutha omnqumo angenasici
- 4 kuya ku-6
- izinkukhu zezinkukhu (ezingenalutho futhi ezingenasici)
- Dash of usawoti ongcolile kanye pepper omusha omnyama
- 2 izinkomishi inkukhu umhluzi (low sodium)
- Amakhowe angama-4 kuya kwangu-6 alayishiwe
- 1 inkomishi anyanisi oqoshiwe
- 1 inkomishi thinly lisikiwe isanqante
- 1 inkomishi encane eyisikiwe isilimo esidliwayo esinamagatsha anamanzi
- 1 inkomishi i-farro engcolile
- 1 isipuni se-Worcestershire sauce
- 1 ukuphuza ithisipuni Dijon Mustard
- 1 ithisipuni omisiwe sage crumbled
- 1/2 isipuni ushukela osikiwe, noma ukunambitha
- 1/2 isipuni omnyama omnyama (omusha)
- Okuzikhethela: iparsley eqoshiwe
Indlela Yokwenza
- Ukushisa amafutha omnqumo esikhwameni esikhulu, esinamandla phezu kokushisa okuphakathi. Yengeza amathanga enkukhu bese ufafaza kancane kancane usawoti kanye nomswakama omnyama omusha. Pheka imizuzu engu-6 kuya kweyisishiyagalombili, uphendukela obala izinhlangothi zombili.
- Esikhathini sokugcoba sompheki ophuza, hlanganisa umhluzi wenkukhu, amakhowe, anyanisi, isanqante, isilimo esidliwayo esinamagatsha anamanzi, i-farro, i-Worcestershire sauce, isinaphi se-Dijon, i-sage, usawoti we-kosher nomsundu omnyama omusha. Hlanganisa ukuhlanganisa.
- Phonsa izitja zezinkukhu phansi emhlanganisweni we-farro nemifino.
- Vala bese upheka ku-LOW cishe amahora angu-6, noma kuze kube yilapho inkukhu ithenda. Ukushisa okungenani okuphephile kwenkukhu ngu 160 F (71 C).
- Bheka Ishadi Lokushisa Lokudla Namacebiso Okupheka Okuphephile
- Nambitha futhi ulungise isikhathi, njengoba kudingeka.
- Fafaza nge-parsley eqoshiwe ngaphambi kokukhonza.
Izinkonzo ezingu-4
Amathiphu nokuhluka
- Kufanele kube nomswakama okwanele kumpheki ophuthumayo, kodwa uhlole amahora ambalwa ngaphambi kokuthi usuqedele ukuqinisekisa. Engeza umhluzi owengeziwe noma amanzi amancane, uma kunesidingo.
- Uma usebenzisa amabele ezinkukhu angenalutho esitokisini, zihlole ukuthi uzinikele kancane kancane, cishe amahora angu-5. Izinkukhu zamabele zingoma uma ziphekwe kakhulu.
- Uma ufisa, engeza i-clove ye-garlic, i-minced, noma cishe i-1/2 isipuni ye-powder powder.
- I-rutabaga ebizwa ngokuthi yi-rutabaga yayizoba yinto enhle ku-dish.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1276 |
| Inani lamafutha | 74 g |
| I-Fat egcwele | 20 g |
| I-Fat Unsaturated | 30 g |
| I-cholesterol | 418 mg |
| I-sodium | I-1,235 mg |
| Ama-carbohydrate | 10 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 135 g |