John Myers
Contents
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Izithako
Iifillet zeenciniba
- 4 Amakhiwane amatsha
- 1 tbsp Ubusi
- 1 adubule Iviniga yebhalsamu kunye nomkhiwane
- 250 ml Ingqumbo
- 50 ml Isiraphu yeTea yeRooibos
- 1,25 kg Ifillet yenciniba
- 2 tbsp ioyile
iitapile kunye nemifuno
- 1,25 kg Iitapile ezimnandi
- 1 adubule I-oyile ye-olivu
- 1 songe ityuwa
- 1 iqela IRosemary
- 500 g Ii-ertyisi eziswiti
- 1 tbsp ibhotolo
imiyalelo
Iifillet zeenciniba
- Kwisosi, gaya amakhiwane kubusi obuncinci kunye neviniga ye-balsamic yamakhiwane, emva koko wongeze isiraphu yeti ye-rooibos kunye nesitokisi esosiweyo kwaye ubilise malunga nemizuzu eyi-10.
- Okwangoku, gazinga i-fillet yenciniba kwioli kumacala omabini kwimizuzu emi-3 uze upheke ehovini kunye namazambane (jonga ngezantsi) enye imizuzu eyi-8 ukugcina inyama ephakathi.
iitapile kunye nemifuno
- I-Peel amazambane kwaye uyinqumle kwi-wedges elinganayo, uze uhlambe ngeoli yeoli kunye nexesha kunye netyuwa encinci.
- Ukusabalalisa iitapile kwi-tray kunye ne-rosemary kwaye upheke kwi-oven malunga ne-180 ° C malunga nemizuzu engama-25-30. Gcoba rhoqo ngoku kunye neoli yeoli okanye ibhotolo.
- Ngexesha elifanayo, gcoba ii-peas zeshukela ngokufutshane kwibhotela encinci epanini. Emva koko sebenzisa yonke into kunye.
isondlo
Ukukhonza: 100gI khalori: 132kcalIiCarbohydrate: 8.9gIprotheni: 11.3gAmafutha: 5.6g
