Ingulube iqoqa ngamazambane ama-apula kanye nama-apula

Lezi zikhumba ze-ngulube zixubuliswa ngamazambane aqoshiwe, i-ananas, nama-apula. Ishukela elimnene noshukela lika-chinanisi kukhanda ama-chops kanye namazambane kahle.

Ngingafaka i-broccoli noma i-ubhontshisi obuhlaza okwesibhakabhaka ukuze uthole ukudla okugcwele nokwanelisayo.

Okuzokwenza

• 2 kuya ku-3 amazambane aphakathi
• 6 ingulube ihamba nge-chops (cishe u-1 intshi ubukhulu)
• 2 wezipuni amafutha yemifino
• 1 ithisipuni usawoti
• 1/8 isipuni pepper omnyama
• I-1 ingaba ne-ananasplex (cishe ama-ounces angu-12)
• 1/4 inkomishi ushukela obomvu (ukukhanya, okupakishwe)
• Ama-apula ama-3 (ahlutshiwe, aphethwe, futhi anqotshiwe)
• 2 ufulawa wezipuni

Indlela Yokwenza

1. Hlanganisa amazambane bese ugaqa ama-round (cishe ngo-3/4-intshi). Beka eceleni.
2. Sishisa amafutha esikhwameni esikhulu, esinesisindo phezu komlilo ophakathi.
3. Nyakaza izinkukhu ze-ngulube ngosawoti kanye nomswakama omnyama omusha. Bafake esikhwameni bese upheka imizuzu engaba ngu-4 kuya kwemihlanu ngakwesinye icala, noma kuze kube yilapho ubontshisiwe.
4. Engeza amazambane ama-sweet to the chops yengulube.
5. Hlanganisa izinhlanzi ze-ananas, ugcine ijusi. Hlanganisa indebe ye-1/3 yelinanisi neshukela elibomvu; uthele phezu kwe-cock chops kanye namazambane.

1. Ukumboza, ukunciphisa ukushisa kuya phansi futhi udilize imizuzu engu-45 kuya ku-1 ihora. Engeza izinhlanzi ze-ananas kanye nama-apple tincetu. Ukumboza ngokuqinile futhi uqhubeke upheka cishe imizuzu engaba ngu-15 ubude, noma kuze kube yilapho kufika izingulube ze-ngulube futhi izingcezu ze-apula zithenda.
2. Susa ama-chops yengulube, amazambane, i-apula, ne-ananasini esitsheni sokukhonza futhi uhlale ushisa.
3. Engeza amanzi okwanele eketsheni lokupheka ukwenza 1 indebe. Hlanganisa izipuni eziyi-1 1/2 zofulawa kanye nesipuni samanzi abandayo; ugqugquzela ukwenza uhla olubushelelezi. Hlanganisa ingxube yamanzi okushisa emanzini ashisayo. Qhubeka ukupheka phezu kokushisa okuphansi, uvuselela njalo, kuze kube yilapho ubuthwa.
4. Khonza i-sauce nge-chops yengulube namazambane.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	656
Inani lamafutha	30 g
I-Fat egcwele	9 g
I-Fat Unsaturated	13 g
I-cholesterol	134 mg
I-sodium	367 mg
Ama-carbohydrate	50 g
I-Fiber Dietary	6 g
Amaphrotheni	46 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)