Lezibhontshisi ezindala ezidliwa yizitshalo zinezihlahla ezinjalo, futhi zihle kakhulu, akekho ozolahlekelwa inyama! Okuphelele ngamapayipiki, ama-potlucks, kanye nokudla komndeni, ubhontshisi obhakawa yizitshalo yi-dish elimnandi, enempilo, elingafuni-fat-free ukudla okulula ukuhamba nokulula ukulijabulela. Zizwa ukhululekile ukungeza ibhekeni yemifino, i-tempeh, noma i-veggies kwisidlo sakho ukuze uguquke.
QAPHELA: Le recipe ithatha isikhathi esithile ukulungiselela-ubhontshisi kudingeka ugobe ubusuku bonke, futhi uzochitha amahora angu-1 kuya kwangu-2 esitofu namahora amathathu kuya kwangu-4 kuhhavini-kodwa kuwufanele kakhulu. Uma ungakaze uwenze ubhontshisi obhakabhaka ekuqaleni, zama futhi uzobona ukuthi siyasho ukuthini!
Okuzokwenza
- 1 lb. ubhontshisi bama-navy omisiwe (cishe amakhophi amabili)
- Izindebe ezingu-8 kuya kwezingu-10 zamanzi, ukugubha nokugubha
- 1 anyanisi esikhulu, oqoshiwe
- 1/2 inkomishi ye-ketchup
- 1/3 indebe pack ushukela onsundu
- 1/4 indebe
- i-molasses
- 2 amathisipuni usawoti
- 1 amathisipuni amaswidi omnsundu
- 1/4 isipuni umhlabathi omnyama
Indlela Yokwenza
- Embizeni ephakathi nendawo enkulu, cwilisa ubhontshisi ngobusuku emanzini. Ekuseni, ulethe ibhodlela emathunjini aphansi phezu kokushisa okuphezulu, bese uvala ukushisa kuze kube phansi futhi udilize amahora angu-1 kuya kwangu-2, noma kuze kube ngethenda. Hlanganisa ubhontshisi ku-colander, ugcine amanzi endaweni yokuxuba noma isidlo. Gcoba ubhontshisi ngokucophelela (ukuze ungabhontshisi ubhontshisi) nge-anyanisi, futhi udlulisele esitsheni se-2-quart casserole noma i- oven yaseDutch . Beka eceleni.
- Hlangisa ihhavini ku-325 F.
- Ephaketheni elincane eliphakathi kwe-medium-high heat, hlanganisa i-ketchup, ushukela omnundu, i-molasses, usawoti, lwesinaphi lwesinaphi, ne-pepper, ukuxuba kahle ukuqothula ushukela. Letha ingxube emathunjini aphansi, bese ususa ekushiseni bese uthele ngokulinganayo phezu kwenhlanganisela ye-bean-anyanisi. Engeza nje amanzi anelondoloziwe esitsheni ukumboza ubhontshisi.
- Ukumboza isidlo nge-foil bese ubhaka amahora amathathu kuya kwezingu-4 noma ubhontshisi bumnandi kakhulu, bese wengeza ngaphezulu kwamanzi alondoloziwe uma kudingeka ukuze ubhontshisi abomile. Vumela ubhontshisi ukupholisa imizuzu engu-10 ngaphambi kokukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 282 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 744 mg |
| Ama-carbohydrate | 58 g |
| I-Fiber Dietary | 11 g |
| Amaphrotheni | 13 g |