John Myers
Okuqukethwe
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Izithako
- 500 g Izinkukhu zamabele
- 2 isipuni Amafutha e-Olive
- 2 Amagatsha I-rosemary entsha
- 2 Amagatsha I-oregano entsha
- 1 Iphoyinti lommese Ama-red chilli flakes
- 0,5 isipuni Upelepele omnyama ophuma esigayweni
- 2 Ucezu Ama-clove e-garlic aqoshiwe
- 200 g Ushizi wobisi lwezimvu
- 15 Ucezu Usuku utamatisi
Imiyalelo
- Susa amafutha nemisipha emabeleni enkukhu, uthathe izingcezu ezincane bese ufaka esikhwameni sefriji.
- Hlanganisa amafutha omnqumo nengxenye yamakhambi amasha naqotshiwe, engeza i-clove yegalikhi eqoshiwe, ama-chilli flakes nopelepele bese uthela le marinade phezu kwenyama bese usakaza kahle. Vala isikhwama bese uvumela inyama ukuthi ihambe cishe amahora angu-3 - 4.
- Shisisa ipani elimboziwe futhi NGAPHANDLE kokwengeza amafutha - asevele afakiwe ku-marinde - sesha izingcezu zenyama ngokulandelana kwazo zombili izinhlangothi.
- Preheat ipayipi ku-200 degrees.
- Gcoba ushizi wezimvu, uhlukanise utamatisi uhhafu, usike "oluhlaza" futhi uhlanganise konke kanye namakhambi asele aqoshiwe kanye nesipuni samafutha omnqumo.
- Beka inyama eshisiwe endishini yokubhaka bese uvala ngengxube kashizi.
- Manje bhaka yonke into kuhhavini elushisayo ngaphambi kwemizuzu engu-10-15.
- Khipha futhi uphake kumapuleti aseshisiwe. Sasinamazambane abhakiwe kanye ne-asparagusi eluhlaza ethosiwe ngayo.
Nutrition
Ukusebenzela: 100gAma-calories: 204kcalAmakhabhohayidrethi: 0.8gAmaprotheni: 19.8gAmafutha: 13.5g
