Le ngulube elula nelayisi i-casserole yenziwa nge-ngulube ehlanzekile enomsoco noma eyisikebhe se-ngulube esele . I-ingulube inothiswe nge-anyanisi nesilimo esidliwayo esinamagatsha anamanzi bese ihlangene nelayisi eliphekwe ku-casserole. Sebenzisa ingulube encane engenakusiza ekutheni i-roast noma ezinye izimbambo zezinkukhu ezinamahloni ezisezweni.
Zizwa ukhululekile ukungeza i-peas egobile noma i-peas kanye ne-izaqathe ekwenzeni irayisi negobe ngenye umbala owengeziwe kanye nesinambitheka.
Khonza le ngulube elula kanye nelayisi casserole ngesaladi ephosiwe noma imifino eshubile.
Okuzokwenza
- Ikhadi eli-1 lixhumene nenyama yengulube (noma cishe izinkomishi ezi-2 ezidliwe ingulube esele)
- 1 isipuni samafutha yemifino
- 1/2 inkomishi anyanisi oqoshiwe
- 1 inkomishi eqoshiwe eqoshiwe
- 1 1/2 kuya ku-2 izindebe eziphekwe irayisi
- 1 i-ayisi-1/2 ounces ayisikhilimu enomkhuhlane we-inkukhu
- 3 wezipuni soy sauce
Indlela Yokwenza
- Sishisa i-ovini ku-350 F.
- Gcoba i-casserole encane engama-2-quart.
- Sika inyama yengulube ngamagumbi amancane. Uma usebenzisa ingulube esele, shiya bese uyibeka eceleni.
- Sishisa amafutha yemifino esikhwameni esikhulu phezu komlilo ophakathi; ukupheka ingulube eluhlaza yengulube, ivuselela njalo, kuze kube yilapho ipholile.
- Engeza u-anyanisi oqoshiwe kanye nesilimo esidliwayo esinamagatsha anamanzi ku-ingulube bese uqhubeka upheka kuze kube yi-anyanisi igolide. Uma usebenzisa inyama yengulube esele, yengeze kuleli phuzu bese uqhubeka upheka cishe imizuzu engaba ngu-4 ukuya kwengu-6, noma kuze kube yilapho ingulube ingaboniswa kalula.
- Engeza izithako ezisele futhi uhlanganise ukuze uhlanganise kahle.
- Spoon ingulube, irayisi, kanye nemifino emifinini e-casserole elungiselelwe.
- Gcoba isitsha sokubhaka ngesibindi bese ubhaka kuhhavini elushisayo ngaphambi kwemizuzu engaba ngu-30 kuya kwengu-40, noma kuze kube yilapho ushisa futhi uqhuma.
Izinguquko
- Esikhundleni se-ukhilimu wesobho sezinkukhu, yenza i-casserole ngekhilimu ekhishwe ngamasobho noma i-ukhilimu wesilimo esidliwayo esinamagatsha anamanzi.
- Faka indawo yengulube ngokuseleyo okuphekiwe yenkomo noma inyamazane ebhakawe .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 584 |
| Inani lamafutha | 31 g |
| I-Fat egcwele | 15 g |
| I-Fat Unsaturated | 11 g |
| I-cholesterol | 122 mg |
| I-sodium | 545 mg |
| Ama-carbohydrate | 48 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 27 g |