John Myers
Contents
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Izithako
Yenkukhu:
- 5 IPc. Imilenze yenkukhu
- 300 g I-Basmati irayisi
- 750 g I-yogurt yamaGrike i-10% yamafutha
- 250 g Ipeanut butter
- 4 IPc. Iziciko zegalikhi
- ityuwa
- Ipelepele
- I-Verbena
Kwisaladi:
- 200 g Khetha isaladi
- 3 tbsp Imbewu yelanga
- 4 tbsp I-oyile ye-olivu
- 1 tsp Wazalwa yimostade
- 2 tsp Mirabelle jam
- Ijusi yelamuni
- 1 tbsp Amanzi abandayo
imiyalelo
Inkukhu:
- Geza imilenze yenkukhu, uyibeke epanini enkulu ngamanzi anetyuwa kwaye udibanise phezu kobushushu obuphakathi malunga nemizuzu engama-45. Okwangoku, pheka irayisi ye-basmati njengoko kuboniswe kwiphakheji yelayisi.
- Beka iyogathi kwisitya esikhulu, yongeza kakuhle ibhotolo yamandongomane, ityuwa kunye nepepile kwaye emva koko ucinezele i-clove yegalikhi kwi-press ye-garlic, yongeza kumxube we-yoghurt kwaye udibanise yonke into kakuhle.
- Ngoku uhlukanise inyama epholileyo emathanjeni kwaye uyinqumle ibe ngamaqhekeza amancinci kwaye udibanise irayisi ephekiweyo kunye nesithathu somxube we-yogurt.
- Ukubeka izithako, ungasebenzisa isitya esikhulu sokubhaka okanye i-5 encinci. Umaleko ongezantsi wenza isiqingatha somxube weyogathi yerayisi, emva koko isiqingatha senyama sisasazwe phezu kwawo kuze kubekwe umaleko ogudileyo weyogathi yamandongomane ngaphezulu.
- Emva koko kuza irayisi, inyama kunye ne-yogurt kwakhona, ukwenzela ukuba kukho uluhlu olupheleleyo lwe-6 kwisitya sokubhaka. I-oven ngoku ifudunyezwe ukuya kwi-170 ° phezulu / ubushushu obuphantsi.
- Beka isitya sokubhaka ngethemometha yokutshisa phakathi kwe-oven kwaye xa ubushushu obuphambili bubonisa i-70 ° kunye ne-yoghurt layer inombala we-caramel okhanyayo, inkukhu yaseLebhanon ilungile.
- Ngoku uhombise nge-verbena.
Isaladi:
- Geza kwaye uhlambulule i-lettuce kwaye ugcobe ngokukhawuleza imbewu ye-sunflower epanini ngaphandle kwamafutha.
- Ukugqoka, xuba ioli yeoli, i-mustard, amanzi, i-jam kunye nemon kwi-vinaigrette kwaye udibanise kakuhle nesaladi.
- Ngoku gcwalisa isaladi kwiitya ezi-5 zesaladi uze ufefe imbewu yelanga yelanga phezu kwabo.
isondlo
Ukukhonza: 100gI khalori: 275kcalIiCarbohydrate: 18.8gIprotheni: 7.8gAmafutha: 18.7g
