I-leyamu ne-yogurt ziye zasetshenziswa njengama-marinade ezinkukhu zokupheka izinkukhu eziphekiwe amakhulu eminyaka. Lokhu iresiphi yenkukhu ephusiwe kulula ukuyenza, futhi i-Greek yogurt marinade igcina ithando lezinkukhu limanzi. I-marinade ibuye ihlanganise ukunambitheka okumnandi nokumnandi.
Okuzokwenza
- 1/2 indebe plain yogurt yogesi (noma iyiphi i-yogurt e-plain izosebenza)
- 1
- ilamula , i-juiced
- Isipuni 1 se-lemon
- Isipuni 1 sama-paprika
- 1 ithisipuni
- umisiwe we-herb
- 1 ithisipuni usawoti
- 1 ithisipuni ithisha elimnyama elimnyama
- 4 clove garlic, ochotshoziwe
- Isipuni esingu-1
- Amafutha e-Olive
- 1 inkukhu enkulu, usike
Indlela Yokwenza
- Hlanganisa zonke izithako esitsheni esikhulu bese wengeza izingcezu zezinkukhu. Toss kahle ukugqoka ngokuphelele inkukhu nge marinade yogurt. Ukumboza namafriji okungenani amahora angu-4, kuze kufike ubusuku bonke.
- Hlanganisa i-grill grill noma uma upheka ngamalahle, vula umlilo cishe imizuzu engama-30 ngaphambi kokupheka. Amalahle alungile lapho wonke ehlanganiswa nomlotha omhlophe.
- Susa inkukhu kusuka ku-marinade bese usula noma yikuphi okudlulele. Isizini nosawoti owengeziwe kanye nomswakama omnyama omusha omuncu wokunambitha, uma ufisa.
- Hlanganisa i-grate efudumele kalula ngamafutha kanye ne-grill ngaphezu kwezinga eliphezulu noma eliphakeme noma ukushisa okuqondile kuze kube yilapho inkukhu ibhalwa futhi ihlwitha ngaphandle, imizuzu engaba ngu-15 kuya kwezingu-20, iphenduke ngokudingekile ukuze zonke izinhlangothi ziboshwe.
- Uma inkukhu iboshwe ngokuphelele, fudula izingcezu kancane kancane ekushiseni okuqondile endaweni epholile bese ubeka isembozo ku-grill. Qhubeka upheka kuze kuphekwe inkukhu, cishe imizuzu engu-45 ngaphezulu, noma kuze kufike izinga lokushisa kwangaphakathi ngu-165 F.
Okuhambisanayo
Ilayisi njalo ihambisana nenkukhu. I-rice pilaf, irayisi-i-rime irayisi, irayisi eliluhlaza noma ilayisi elivuthwe nge-herbes de Provence negalikhi yizo zonke iziphetho ezihambisanayo ze-lemon ne-yogurt yenkukhu. Khonza ngobhontshisi obuluhlaza kanye nesinkwa saseFrance.
Isaladi lesaladi elidliwayo lenza i-side side dish uma efudumele futhi ikakhulukazi uma udla i-alfresco. Isaladi le-couscous (efana ne-pasta), i-lemon, ikhukhamba kanye ne-feta cheese yenza umlingani othakazelisayo nge-lemon ne-yogurt inkukhu, njengokwenza i-pasta yaseMedithera isaladi ene-feta, i-garlic, iminqumo nama-artichokes; i-pesto pasta isaladi; i-avocado pasta isaladi ne-avocado bits kanye nokugqoka i-avocado; i-lemon pasta isaladi nge-asparagus fresh, i-garlic, i-Parmesan ne-spike ye-lemon; noma isaladi likaKesari eliyingqayizivele elixubene ne-fusilli.
Kuyini ukuphuza? I-Chardonnay iyisinqumo esiyinhloko salolu menyu, kodwa i-sauvignon blanc ne-pinot grigio nazo ziyizinqumo ezinhle. Ithiyi eligqwetshiwe noma amanzi aphuzile nge-lemon bekuyoqabula ngosuku olushisayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 414 |
| Inani lamafutha | 22 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 109 mg |
| I-sodium | 121 mg |
| Ama-carbohydrate | 17 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 37 g |