John Myers
Contents
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Izithako
- 400 g Izinkukhu zebele zenkukhu
- 4 tbsp Soy sauce ukukhanya
- 1 I-clove yegalikhi ehlutshiwe
- 2 tbsp ioyile
- 2 tbsp Umhluzi wemifuno
- 1 I-Ginger ubukhulu be-walnut
- 1 Ipelepele ebomvu
- 3 tsp Umgubo wekhari
- 1 Ipelepele eluhlaza
- 1 ipelepele ebomvu
- 3 Isileri
- 2 banciphe Vuza
- 400 g Ikhaphetshu emhlophe (ikhaphetshu emhlophe) iphekwe
- 200 ml Ubisi lwecoconut olungashukela
- 2 tbsp I-parsley ekhethiweyo
- ITyuwa kunye nepepper
imiyalelo
- Hlanza i-fillet yenkukhu, usike ibe yimichilo, udibanise nesosi yesoya kunye negalikhi egayiweyo kunye ne-marinate.
- Lungisa imifuno ngolu hlobo lulandelayo. I-peel kunye ne-grate i-ginger. Hlukanisa itshilisi ngobude, susa imbewu kunye nolusu olumhlophe kwaye unqumle ube yimicu emincinci. Ikota ye-pepper, susa imbewu kunye nesikhumba esimhlophe, uhlambe kwaye usike zibe yimichilo. Coca kwaye uhlambe i-celery kwaye uyinqumle ibe ngamaqhekeza amancinci. Sika i-leek ibe ngamakhonkco kwaye uhlambe ngokucokisekileyo.
- Ukushisa umhluzi kunye ne-stew yonke imifuno kuyo imizuzu eyi-10. Yongeza ubisi lwekakhukhunathi kunye neklabishi emhlophe, ixesha ngetyuwa kunye nepepper kwaye udibanise ngobumnene enye imizuzu eyi-10.
- Okwangoku, ukushisa ioli, susa inyama kwi-marinade kwaye uyifake kumacala onke kuze kube yigolide, ujikeleze amaxesha amaninzi. Yongeza kwimifuno kunye ne-marinade, ixesha ngetyuwa kunye nepepper kwaye ufefe ngeparsley.
isondlo
Ukukhonza: 100gI khalori: 95kcalIiCarbohydrate: 3gIprotheni: 9.4gAmafutha: 5g
