Ukudoba inhlanzi e-yogurt kunika kancane kancane, futhi kuyasivimbela ngempela ekumeni, ukukhathazeka okuvamile lapho wenza izinhlanzi ekhaya. Futhi ukunambitheka okukhulu kuvela ku-seasonings, i-lemon, i-garlic, i-oregano, i-cumin, kanye ne-allspice. Hlanganisa inhlanzi kuze kube ihora efrijini uma unesikhathi, kodwa noma ngabe awusayikuthola isidlo esihle kakhulu. Into yonke ihlangana ndawonye ngemizuzu engu-15 uma ngabe sonke isikhathi unayo. Ngasebenzisa i-perch, kodwa ungasebenzisa noma yiliphi ithenda, elibi, nenhlanzi emhlophe emhlophe (bheka Qaphela).
Khonza lokhu nganoma yimiphi imifino, noma isaladi yesiGreki.
Okuzokwenza
- 1 inkomishi ye-yogurt yogurt yogesi
- Isiqwenga esinekhono esine-1 lemon
- Isipuni esingu-1 ilamula lemon
- Isipuni esine-garlic esonakele
- 3 wezipuni amaqabunga oregano fresh
- 1 ithisipuni umhlabathi cumin
- ¼ isipuni emhlabathini wonke
- ½ ithisipuni usawoti omuncu noma oshisayo, kanye nokuningi ukunambitha
- ½ ithisipuni pepper emhlabathini omusha, kanye nokuningi ukunambitha
- Amaphilisi angu-1½ amakhilogremu (bheka Qaphela)
- 1 isipuni samafutha omnqumo
- Ama-scallions ayisishiyagalolunye, azinqunywe futhi anqunywe, zombili izingxenye ezimhlophe nezitshalo
Indlela Yokwenza
- Esikhathini esingavuthiwe sokupheka, hlanganisa i-lemon ne-juice ne-yogurt, i-garlic, i-oregano, i-cumin, i-allspice, usawoti kanye nopelepele. Beka amafaysi ezinhlanzi emanzini ase-marinade, amboze nge-plastic strip, bese ubeka efrijini isikhathi, uma kungenzeka.
- Hlangisa ihhavini ku-450 ° F. Sishisa i-skillet enkulu ye-ovenproof phezu kokushisa okuphezulu okuphakathi bese ufaka amafutha, nama-scallions. Sula ama-scallions ngomzuzu owodwa, bese uwaxosha ohlangothini olulodwa bese wengeza izinhlanzi zezinhlanzi. Hlanganisa izinhlanzi ngosawoti kanye nepelepele bese ususa i-skillet kuhhavini. Bhaka imizuzu engaba ngu-10, kuze kube yilapho inhlanzi iqhuma kalula. Khonza inhlanzi ngamafutha e-scallion.
Qaphela: I- Perch iyinhlanzi enobumnene, enobuhle obumnene, obunomusa ikakhulukazi futhi obukhulu uma buyingcosana. Ngokuvamile kungabizi kakhulu. Ungasebenzisa noma yikuphi izinhlanzi ezimhlophe ezimhlophe lapha, njenge-cod, i-flounder noma i-halibut.
Inhlanzi nezingane: Ukwenza izinhlanzi zomndeni ezihlanganisa izingane zingaba kakhulu, zikhohlisi kakhulu. Futhi iqiniso liwukuthi, awukwazi nakanjani ukuthi yini ezokwenzakala - i-landscape iyashintsha. Kodwa qhubeka uzama, futhi ushintshe izinto. Le nhlanzi ethile yanyunyiswa yindodana yami encane. Abantu bahlale befuna amathiphu ekutholeni izingane zabo ukuzama ukudla okusha. Ngokweqile, elinye lamasu angcono kakhulu engiwaziyo? Beka lapho be-HUNGRY. Izingane zami ziye zazama futhi zithande izinto eziningi ezintsha ngenxa yokulamba kunanoma yini enye engangiyicabange ngayo.
Lokho izingane ezikwazi ukukwenza : Izingane zingalinganisa amakhambi nezinongo, futhi uma sezikhulile ngokwanele zihlukanise ama-scallions. Ungase ucabange ngommese ophephile wengane, njengale, uma ingane yakho ihlala ekhishini nawe. Ummese owakhe wenza izimangaliso ngokwezinto ezincane eziphefumulayo ezingaphansi kwephephe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 304 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 105 mg |
| I-sodium | 483 mg |
| Ama-carbohydrate | 8 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 38 g |