I-porcelaire tenderloin ilula futhi ishesha ukupheka - ibonakala sengathi usebenzise amahora ekhishini uma empeleni ungaba nalesi sidlo etafuleni ngamaminithi angu-30 kuphela.
Iwayini elincane elenziwe i-Madeira lanezela umzimba nomfutho okwanele emasukeni we-pan ne-viniga elibomvu elincane, okusihlwa okulula okungenzeka ukuthi usuvele unayo kwi-pantry yakho.
Jabulela ingulube ngamazambane oqoshiwe noma amazambane abhakabhakeni kanye ne-broccoli eshisayo, noma engeza izintandokazi zomndeni wakho ozithandayo.
Okuzokwenza
- 1 1/2 amakhilogremu angama-pork tenderloin (cishe 1 amakhulu noma amabili amancane)
- 1 1/2 amathisipuni umhlabathi cumin
- 1 ithisipuni umhlabathi paprika sweet
- 1/2 isipuni usawoti
- 1/4 isipuni pepper
- 3 wezipuni amafutha omnqumo
- 1/2 inkomishi anyanisi oqoshiwe
- 2 clove garlic, nengulube
- 1/4 indebe
- Iwayini le-Madeira
- 1/4 indebe yamanzi
- Isipuni 1 iwayini elibomvu uviniga
- 2 wezipuni ibhotela
- Ukuzikhethela: izipuni ezimbili eziqoshiwe zecilantro noma i-parsley
Indlela Yokwenza
- Sishisa ihhavini ku-200 F noma uyibeke kusilungiselelo "sokufudumala".
- Gweba i-porcelaire ye-ngulube bese ususa noma yisiphi isikhumba sesiliva.
- Sika isikhumba senyama yengulube sibe yiziqephu eziyisishiyagalombili. Zibeke, uthinte-eceleni, ebhodini lokusika bese uhlala phansi ubukhulu obungaba ngu-1/2-intshi. Ingulube iyoba lula ukukhipha uma iqhwa iqhwa.
- Fafaza ingulube nge-cumin, i-paprika, usawoti kanye nopelepele.
- Ncoma amafutha omnqumo esikhwameni esikhulu noma ususe epanini .
- Faka inyama yengulube emafutheni omnqumo ashisayo emaminithini angu-6 kuya kwangu-8 ohlangothini ngalunye, noma kuze kube yilapho isundu futhi iphekwe. *
- Dlulisela ekukhonzeni isitsha futhi uhlale ushisayo kuhhavini esandulele.
- Gcoba amafutha angaphezu kwe-skillet; engeza anyanisi oqoshiwe bese ususa imizuzu engu-3 noma emine, noma kuze kube yilapho ithambile futhi ifakwe kancane. Engeza ugarlikhi bese upheka, uvuselela, ngomzuzu owodwa.
- Engeza i-Madeira iwayini, amanzi, noviniga ku-pan; gubuza ukuhlanganisa. Letha ingxube emathunjini, unciphise ukushisa, bese ubhala kuze kube yilapho uketshezi luyancipha libe yi-1/3 kuya ku-1/2 indebe. Gwema njalo, uhlasele izibhamu ezibomvu kusuka phansi kwe-skillet.
- Susa kusukela ekushiseni bese wengeza ibhotela; gxuma kuze kucibilikiswe.
- Thela i-sauce phezu kwesikhumba segobe bese uhlobisa nge-cilantro noma i-parsley uma ngabe ufisa.
* Ngokusho kokudlasafety.org, ingulube kufanele iphekwe okungenani 145 F. Sebenzisa ukushisa okusheshayo okufundwayo ukuze uthole ukuthi izinga lokushisa elungile ligweme futhi ugweme ukupheka noma ukupheka.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 510 |
| Inani lamafutha | 26 g |
| I-Fat egcwele | 8 g |
| I-Fat Unsaturated | 13 g |
| I-cholesterol | 157 mg |
| I-sodium | 116 mg |
| Ama-carbohydrate | 15 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 51 g |