Le iresiphi enengulube ne-sweet potato iresiphi kulula ukuyilungisa nokupheka ku- cooker kancane . Amazambane ama-sweet and chunks of ingulube tenderloin bapheke ekupheleleni ku-sinamoni naseshukela elishukela elibomvu.
Okuzokwenza
- 1 1/2 amakhilogremu angama- pork tenderloin , uthathe izingcezu ezinzima ezingu-3/4-intshi
- Izinkomishi ezingu-3 eziluhlaza ezihlutshiwe futhi zicutshiwe
- ubhatata
- 1/2 inkomishi anyanisi oqoshiwe
- 1/2 indebe eqoshiwe i-pepper bell
- 1 ingaba (ama-ounces angu-14,5) utamatisi oqoshiwe
- 2 wezipuni ushukela brown
- 1/2 isipuni sinamoni
- 1 isipuni omisiwe ama-parsley flakes, okukhethwa kukho
- 1/8 isipuni pepper omnyama
Indlela Yokwenza
- Phonsa umpheki ophuza kancane ngokupheka noma ukuphuza amafutha.
- Hlanganisa ingulube, amazambane, anyanisi, kanye ne-pepper e-green bell ngaphansi kwepheki elincane.
- Hlanganisa utamatisi onoshukela obomvu, isinamoni, i-parsley, ne-pepper emnyama; uthele phezu kwengxube yengulube kumpheki ophuthumayo.
- Vala bese upheka ngezansi amahora angu-8 kuya kwangu-10. Hlanganisa ukuxuba ngaphambi kokukhonza.
Ikhonza 4 kuya ku-6.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 322 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 95 mg |
| I-sodium | 114 mg |
| Ama-carbohydrate | 30 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 35 g |