Lena iresiphi elula, esiphundu yengulube eyosiwe. I-marinade yaseMedithera-ephefumlelwe ngokuqinisekileyo yenza lokhu isidlo esimangalisayo kunoma yisiphi isenzakalo.
Okuzokwenza
- 1 ingulube ihamba (ayinamathele, inqamuke ibe yizinhlayizi ezintathu ezinkulu)
- I-Marinade:
- 1/3 indebe / 80mL amafutha omnqumo
- 1/4 indebe / 60mL ijusi kalamula (fresh)
- 2 tbsp./30 mL parsley (omisiwe)
- Isipuni 1/15 mL oregano (omisiwe)
- 2 i-garlic (i-clove, i-minced)
- 1/2 / 2.5 mL usawoti olwandle
- 1/2 tsp./2.5 mL pepper omnyama (ama-coarse, emhlabathini)
Indlela Yokwenza
1. Faka izinhlayiya zengulube endaweni yokudla engilazi engilazi. Hlanganisa izithako ze-marinade uphinde uthele ingxube phezu kwengulube. Faka ikhava ngesigxobo seplastiki bese ubeka esiqandisini amahora angu-4 kuya kwangu-6.
2. Preheat grill for heat medium. Susa ingulube bese ulahla ama-marinade. Faka ingulube ku-grill bese upheka amaminithi angu-8 kuya kwangu-10 ohlangothini ngalunye ngezinga lokushisa langaphakathi lika-155 kuya ku-160 degrees F okwenziwe kahle.
3. Uma ingulube iphekwe ngokugcwele, susa ku-grill, vumela ukuphumula inyama imizuzu emihlanu kuya kwezingu-10 ngaphambi kokukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 152 |
| Inani lamafutha | 14 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 14 mg |
| I-sodium | 212 mg |
| Ama-carbohydrate | 2 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 6 g |