John Myers
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Izithako
- 3 Iifillet zenyama yehagu (450 - 500 g nganye)
- 1 I-soy sauce ekhanyayo 150 ml
- ityuwa
- Ipelepele
- I-paprika emnandi
- 1 iqela I-marjoram eqoshiwe
- 2 tbsp ibhotolo
- 200 ml Umhluzi wenyama (ithisipuni e-1 ngoko nangoko) / kungenjalo 200 ml iwayini ebomvu
- 100 g Ukupheka ukhilimu
- Mhlawumbi umgubo
imiyalelo
- Coca / i-parry fillets yehagu, hlamba ngamanzi abandayo, womise ngephepha lasekhitshini, ubeke kwisitya esisicaba / isitya kwaye uhlambulule ngesosi yesoya (150 ml) malunga nemizuzu engama-45. Gcoba i-marinade kwakhona ngamanye amaxesha. Gcoba ibhotela kwisitya se-ovenproof kwaye ubeke iifillet ezixutywe kakuhle kuyo. Ixesha / qengqeleka kakuhle kuwo onke macala ngetyuwa, ipepile, i-paprika emnandi kunye nemarjoram egayiweyo entsha. Bhaka kwi-oven eshushu ngaphambi kwe-200 ° C malunga nemizuzu engama-25 (i-tin ngaphandle kwesivalo!). Songa inyama kwiphepha le-aluminium kwaye uyiyeke iphumle / inyuke malunga nemizuzu eyi-10. Chitha i-roast set kunye nenyama yenyama okanye iwayini ebomvu, uthele ukhilimu wokupheka (100 g) kwaye uvumele ukuba unciphise. Ixesha kunye ne-marinade eseleyo, ityuwa kunye nepepper. Ukuba i-sauce isencinci kakhulu, yigxininise ngomgubo omncinci. Sika inyama nge-diagonally ibe ngamaqhekeza (malunga ne-2 cm ubukhulu) ngommese obukhali kakhulu kwaye usebenze nge-sauce. Khonza nge-broccoli kunye ne-croquettes.
isondlo
Ukukhonza: 100gI khalori: 371kcalIiCarbohydrate: 0.3gIprotheni: 0.3gAmafutha: 41.6g
