Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 124
Fat - 3g
I-Carbs - 6g
Amaprotheni - 17g
Ingqikithi Isikhathi samaminithi angu-110
Prep 65 min , Pheka iminithi engu-45
Izinkonzo 6 (ama-ounces amane)
Ngaphandle kwemibono yokudla okunempilo, okumnandi? I-ngwenya yengulube ingenye yezidlo engizithandayo lapho umyeni wami ekhathele inkukhu nenhlanzi. Kulula ukulungiselela, ukuthanda izinto ezinhle, futhi ngokuvamile kuyabiza.
Ingulube ijwayele ukuthola idumela elibi njengeprotheni elingenampilo, kodwa i-tenderloin empeleni iyancika kakhulu. Enye ye-3-ounce isebenza ngamakholori angu- 120 , ama-gram angu-22 wamaprotheni, kanye nama-gramu angu-3 kuphela wamafutha, okwenza kube kuhle kakhulu ukudla okudla okunempilo, okune-flavorful.
Le nsimu yesinaphi i-porcelain tenderloin i-recipe elula eyisandla esihle, ngakho-ke ungenza ezinye izinto (njengokwenza isaladi!) Ngenkathi inyama ihlambalaza futhi ipheka. Isebenzisa izithako eziyisithupha kuphela ezilula ukuze uthole isidlo esiphundu etafuleni kalula.
Izithako
- 2 wezipuni uju
- 2 isipuni se-mustard dijon
- 1/4 indebe iwayini elimhlophe iviniga
- 2 wezipuni fresh amaqabunga thyme
- I-1/2 isipuni lesipuni elimnyama eliphukile
- 1 1/2 amakhilogremu angama-pork tenderloin (ucezu olu-1)
Ukulungiselela
- Hlanganisa ubusi, isinaphi, uviniga, i-thyme, ne-pepper. Beka ingulube efaka isikhwama esikhulu se-zip-top bese uthele inhlanganisela ye-mustard ingxube. Geza nxazonke ukuqinisekisa ukuthi ingulube iboshwe ngokuphelele. Ifriji okungenani ihora elilodwa.
- Ihhavini lokushisa libe ngu-425F. Amafutha alula isitsha sokubhaka.
- Beka ingulube endle, ugcine ama-marinade. Ukubhoboza imizuzu engama-35 kuya kwehora (kuye ngokuthi ubukhulu be-tenderloin), ukuhlola ukushisa kwangaphakathi ngamaminithi angu-30. Ingulube yenziwa uma i-thermometer efakwe phakathi nendawo ifunda 145F. Susa kusuka kuhhavini uphinde uphumule imizuzu engu-10 ngaphambi kokucucuza.
- Indawo ye-marinade ekhonjiwe epanini elincane bese ubilisa amaminithi angu-5 kuya kwangu-10 noma kuze kube yilapho unwetshwa, ungeze amanzi uma kudingeka ukuze uhlale unamathele.
- Khonza ingulube egcwele i-sauce yesinaphi.
Ukuhlukahluka Kwesithako kanye Nokusekela
Zama lwesinaphi esinomvalo elimnandi esikhundleni se-dijon, uma ufisa.
Gcina i-thyme eyomile eyodwa ibekiwe endaweni entsha. Ukuthenga i-thyme eyomile kungaba yindlela enhle uma ungahle uhlele ukusebenzisa lonke ibhakede elisha. Ngaphandle kwalokho, ungabhaqa i-thyme esele bese ubhadla emathreyini e-ice cube ngamanzi amancane.
Amathiphu wokupheka nokukhonza
Ukubilisa i-marinade imizuzu engu-5 ukuya kwezingu-10 kuqinisekisa ukuthi kuphephile ukukhonza njengomsizi. Uma kukwenza ukhathazeke, khipha ama-marinade bese wenza ibhethini yesibili ukuze ushaye esitofu.
Qaphela ukuthi i-425F iyisimo sokushisa esihle sokugcoba amazambane noma imifino, ngakho-ke upheke ngesikhathi esisodwa epanini leshidi ngenkathi ingulube ipheka ukudla okulula, okulinganiselayo.
Ukugcoba okulula kwamafutha omnqumo kanye nomdaka wosawoti kanye nopelepele kuzokwenza, noma ungakwazi ukulandela lezi zokupheka ukuze uthole imifino enothile emnandi kanye ne-tangy maple ehlutshiwe kanye namazambane aphuziwe .