Imifino elinejiwe ihlale iyintandokazi, kodwa imifino yasemuva ishiya ibhaja kanye nenkathi yokugcoba. Lezi zinambuzane ezinamathenda nezomnandi zihanjiswe ngokushesha ewayinini iviniga elibomvu futhi ziphekwe ngokushesha kwi-grill. Lesi sidlo senza i-side side dish, kodwa sinambitheka ngokwanele kumbe imifino noma i-vegan eqenjini.
Okuzokwenza
- 1 isembozo se-asparagus (cishe ngamakhilogremu angu-1/680 g)
- 2 ephelele
- ama-artichokes
- 2 zucchini enkulu
- Iqoqo elincane lezinqathe ezincane zemvula (6-7 inani)
- 4-6 ama-anyanisi amakhulu ehlobo
- 1 lemon (cut ngesigamu imbewu isusiwe)
- I -Marinade:
- 1/4 indebe / 60 ml iwayini elibomvu iviniga
- 3 wezipuni / 45 mL amafutha omnqumo
- I-clove i-garlic (i-minced)
- 1 ithisipuni / usawoti 5 ml
- 1 ithisipuni5 / mL oregano omisiwe
- 1/2 isipuni / 2.5 mL pepper omnyama
Indlela Yokwenza
1. Sika imicibisholo emicimbini yesikhumba se-asparagus ukuze ibe ngamasentimitha angu-4 kuya kwangu-5 "ubude. Geza emanzini apholile, ubhekwe ngamathawula wephepha bese ubeka eceleni. Sika noma yikuphi iziqu kanye nemifino kusuka izaqathe bese ugeza kahle. I-pat eyomile futhi ibeke eceleni. Geza ama-anyanisi e-spring, u-pat owomile, uphakamise u-1/4 "futhi uthathe cishe u-1/2" kusukela phansi (izingxenye eziluhlaza). Yenza okufanayo nge-zucchini ngaphandle kokuthi uthathe imichilo ediagonal (cishe u-3-3 1/2 "ubude no-1/2" obukhulu).
Beka zonke izikhumba zibe esikhwameni sepulasitiki esikhiqizwayo.
2. Hlanganisa izithako ze-marinade esitsheni esincane. Hlanganisa ukuhlanganisa nokunambitheka kokuqukethwe kasawoti. Lungisa okuthandayo. Susa izipuni eziyi-1 1/2 / i-23 mL ye-marinade bese ubeka kwesinye isitsha. Lokhu kuzosetshenziselwa i-artichoke. Engeza i-marinade esele emifinini esikhwameni. Seal futhi uhambise ngokucophelela imifino ehambisana nokugqoka ngendlela efanele nge-marinade. Faka endaweni esiqandisini imizuzu engu-20-30.
3. Ngenkathi imifino ihamba ngamanzi. Letha izinkomishi ezingu-4-5 zamanzi ukuze ubilise ebhodweni eliphakathi. Sika izintambo ezikhonjiwe ngaphandle kwe-artichokes nanoma yikuphi amaqabunga aqondile azungeze umjikelezo. Sika ngesigamu bese usebenzisa i-spoon encane, uqede ngokucophelela noma yiziphi izibhamu ezingenalutho ngaphakathi kwe-artichoke. Uma amanzi efika emathumba, faka ama-artichokes ebhodweni. Bilisa amaminithi angu-5 kuphela. Susa masinyane bese ubeka ithawula elihlanzekile lokudla noma izingqimba eziningana zamathawula wephepha. Ukusebenzisa i-tongs, uwajikeleze ngokucophelela ukuze ususe noma yikuphi amanzi angaphezulu okuboshwe phakathi kwezingqimba. Vumela ukupholisa imizuzu engu-10. Uma izaqathe zisetshenzisiwe zinkulu, sebenzisa le ndlela efanayo. Vumela baphole futhi baxubushe nge-marinade. Qinisekisa ukulungisa lokhu ngokugcina amanye ama-marinade.
4. Hlanganisa i-grill yokushisa okuphakathi. Uma i-grill isifinyelele ekushiseni okulungile, ukugcoba kwamafutha kugaxa usebenzisa ama-tongs amakhulu, amaphuphu amaphepha aqoshiwe namafutha. I-dunk paper ithawula emafutheni bese usula yonke i-grill igaya izikhathi eziningana ukudala indawo yokupheka engekho.
5. Hlanganisa i-marinade egcinwe eceleni kwe-artichoke bese uyibeka ohlangothini lwesinqunqo sokusika.
Engeza imifino esele ku-grill bese upheka inani elingu-8-10 imizuzu, uphendule ngokucophelela izikhathi ezingu-1-2 ngesikhathi sokupheka.
6. Uma sekuphekwe, imifino kufanele ibe ithenda kodwa hhayi emashy. Beka phezu kwendiza, uphazamise ijusi elimnandi bese ukhonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 217 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 69 mg |
| I-sodium | 524 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 8 g |