John Myers
Okuqukethwe
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Izithako
Ukugcwaliswa:
- 250 g Inyama yenkomo egayiwe
- 1 tbsp Ubhekeni obhemayo onemishwe
- 1 elikhulu U-anyanisi oqoshiwe
- 1 egg
- 3 tbsp Ama-breadcrumbs
- 0,5 i-tsp Isinongo segeyimu esivela encwadini yami yokupheka
- 1 phina Salt
- 1 phina Upelepele omnyama ophuma esigayweni
Okwe-sauce yemifino:
- 0,5 U-anyanisi oqoshiwe
- 3 tbsp Amafutha omnqumo ehlukile omnqumo
- 1 tbsp Namathisela utamatisi
- 0,5 i-bulb I-garlic yaseChina eqoshiwe
- 1 ikani elincane Utamatisi omningi -
- Ama-red chilli flakes
- 3 Amahlumela ama-Rosemary
- 3 Amaqabunga e-thyme
Imiyalelo
- Vula upelepele nge-cross section bese usika izikhumba ezimhlophe ngezinhlamvu. Sika i-pulp esele ye-sauce yemifino ibe ama-cubes amahle futhi ubeke eceleni. Hlukanisa izinaliti ze-rosemary emagatsheni bese unquma kahle. Khipha amaqabunga e-thyme emagatsheni.
- Ukuze ugcwalise, gazinga ubhekeni we-streaky epanini bese uthosa ingxenye yama-cubes ka-anyanisi kuze kube yilapho i-translucent - ingxenye yesibili ka-anyanisi ihamba eluhlaza nenyama egayiwe.
- Yenza inhlama ebushelelezi enyameni egayiwe ngo-anyanisi othosiwe futhi oluhlaza kanye nazo zonke izithako ezishiwo bese uvumela ukuthi iphumule cishe imizuzu engu-20, bese ugcwalisa upelepele olungiselelwe. Preheat ihhavini ukuya kuma-degree angu-200.
- Ukuze uthole i-sauce yemifino, gazinga ama-cubes anyanisi emafutheni ashisayo kuze kube yilapho ushintshashintsha, bese ufaka ama-cubes we-paprika bese usuka kancane. Engeza unamathisele utamatisi kanye negalikhi futhi ngemva kokugazinga isikhathi esifushane, gcoba utamatisi oyinqwaba. Isizini ngama-chilli flakes, i-rosemary namaqabunga e-thyme bese uletha isoso emathunjini.
- Thela isoso yemifino epanini le-ovenproof, faka upelepele ogcwele kuwo bese usebenzisa isipuni ukukha isoso - lokhu kuzogcina ukugcwaliswa kumnandi futhi kunejusi. Beka ipani ngaphandle kwesivalo phakathi kuhhavini bese upheka cishe imizuzu engama-40. Lokhu kuhambisana kahle nelayisi elimhlophe.
Nutrition
Ukusebenzela: 100gAma-calories: 478kcalAmakhabhohayidrethi: 27.6gAmaprotheni: 6.5gAmafutha: 38.4g
