John Myers
Okuqukethwe
show
Izithako
Okwe-steaks
- 5 i-disc Ingulube ishiya
- 5 i-disc Ingulube nut
- 2 PC. Anyanisi
- 2 PC. Ama-clove ka-Garlic
- 2 Bunch Amahlamvu eminti
- 4 tbsp Ijusi kalamula
- 300 ml Amafutha e-Olive
- 1 phina Usawoti kanye nopelepele
Okwamazambane abhakiwe agxishiwe
- 5 PC. Amazambane amakhulu
- 1 PC. U-anyanini
- 1 iphakethe ubhekeni
- 1 inkomishi Ukhilimu omuncu
- 100 g Ushizi ogayiwe
- 1 phina Usawoti kanye nopelepele
Okwemifino enyakazayo
- 2 PC. Zucchini
- 2 PC. I-Paprika
- 500 g Ama-peas eqhwa
- 1 st I-clove yegalikhi
- 1 tbsp Amafutha e-Olive
Okokudipha
- 1 inkomishi Ukhilimu omuncu
- Usawoti kanye nopelepele
Imiyalelo
- Pepper ama-steaks esinqeni sengulube nakumantongomane engulube bese uhlukanisa ngokohlobo ube iziqukathi ezi-2, isb. izimbiza zepulasitiki ezi-2 ezinezivalo.
- Ukuze uthole i-marinade, nquma kahle i-mint, u-anyanisi nama-clove kagalikhi bese uxuba namafutha omnqumo nejusi likalamula. Bese uthele phezu kwenyama bese uvala inyama egayiwe esiqandisini cishe. Amahora angu-6-8.
- Geza amazambane, uwabophe nge-aluminium foil, uwabeke ku-tray bese uwapheka kusengaphambili kuhhavini ngama-degree angu-200 ihora elilodwa. Bese usika ngobude obuyisigamu bese ukhipha umgodi ngaphandle kongqimba obukhulu obungu-1 cm, ubeke ingxube yamazambane endishini. Gweba kahle u-anyanisi. Khipha ubhekeni ngaphandle kwamafutha bese wengeza u-anyanisi. Dabula izingcezu zikabhekeni zibe izingcezu ezincane, hlanganisa no-anyanisi kanye nengxube yamazambane. Engeza ukhilimu omuncu noshizi, uhlanganise kahle futhi ubeke ngosawoti & pepper. Gcwalisa amazambane angenalutho. Bhaka ku-220 degrees cishe imizuzu engu-15.
- Ukuze uthole imifino ethosiwe, gazinga i-zucchini, i-bell pepper, uphizi we-sugar snap kanye nesweli emafutheni. Isizini ukunambitha ngopelepele nosawoti.
- Fry the steaks epanini le-grill elishisayo cishe imizuzu emi-5 ohlangothini ngalunye bese ufaka usawoti.
- Ukuze uthole idiphu, inkathi ukhilimu omuncu ngosawoti kanye nopelepele bese ugcwalisa izitsha.
Nutrition
Ukusebenzela: 100gAma-calories: 305kcalAmakhabhohayidrethi: 3.5gAmaprotheni: 6.1gAmafutha: 30g
