Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 182
Amafutha - 12g
I-Carbs - 10g
Amaprotheni - 10g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-30
Izinkonzo 4
Iluhlaza obumnyama, njengoba ngithanda ukuyibiza, ngilawule umbuso wemifino. Ukupakishwa ngama- antioxidants , amavithamini, kanye namaminerali, ama- kale namakholaji ayizinhlobo ezimbili zemifino enomsoco ongayidla. Jabulela ukudla kwasekuseni nale recipe elula yamaqanda abhakawa nemifino.
Izithako
- 2 wezipuni amafutha omnqumo extra virgin
- Izindebe ezine eziyimifino eminyene, izitshalo ziqubude zihlutshiwe futhi zifakwe ezinjeni ezincane
- 4 izinkomishi zakudala, iziqu ezincane zihlutshiwe futhi zifakwe zibe izibhande
- 2 clove clove, ehlutshiwe futhi minced
- ¼ isipuni red pepper flakes
- ¼ isipuni usawoti
- 2 amathisipuni apula cider uviniga
- ½ uju wezipuni
- Amaqanda amane
Ukulungiselela
Hlangisa ihhavini kuya kuma-degrees angu-350.
Ukushisa amafutha omnqumo ku-ovenproof skillet enkulu ngokushisa okulinganiselayo. Uma amafutha ashisa, engeza imifino ye-collard ne-kale. Pheka uze uqale ukufuna. Engeza i-garlic, ama-flakes abomvu obomvu, nosawoti. Qhubeka ukupheka, ukujikijela ngezinkuni ngezikhathi ezithile, kuze kube yimifino ifinyelelwe futhi ithenda, imizuzu engaba ngu-10 kuya kwemi-15.
Uviniga uviniga nobusi phezu kwemifino bese uphonsa ukuze ugqoke.
Ukusebenzisa amathanga, hlela imifino ngakho kukhona imithombo emine. Hamba iqanda zibe yilowo nalowo. Beka kuhhavini bese ubhaka cishe imizuzu engu-15 kuze kubekwe amaqanda abamhlophe futhi izikhupha ziyi-runny. Fafaza ngepele bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Lesi sidlo singcono kakhulu ngemifino ehlaza okwesibhakabhaka e-heartier, egcina kangcono kuhhavini, kodwa uzizwe ukhululekile ukushintshanisa kunoma yikuphi imifino eluhlaza okwesibhakabhaka oyithandayo. Ngicabanga ukuthi kungaba mnandi ukuthatha izinhlobo ezimbalwa zemifino yonyaka kusukela emakethe yamafama futhi uhlanganise nabo bonke ndawonye! Vele uqiniseke ukuthi ulungisa isikhathi sokupheka, njengoba imifino ethenda enjenge-isipinashi, i-chard, ne-arugula ithatha isikhathi esincane sokufuna.
Phonsa eminye imifino uma uthanda! Le recipe iyinambitheka ngokukhethekile ngamakhowe angamafutha, noma engeza u-anyanisi namahloni ukuze uthole ukunambitheka okwengeziwe. Ungaphinde ufafaze lokhu nge-goat crumbled, feta, noma parmesan ushizi ngaphambi kokukubeka kuhhavini.
Amathiphu wokupheka nokukhonza
Ngokuvamile, imifino enomusa njengama-kale and collards ithatha isikhathi eside ukupheka, kodwa ukuwasika ube amathoni amancane abasiza ukuba bathole ithenda futhi bangasuki ngaso sonke isikhathi. Beka amaqabunga ephahleni bese usika umsila obunzima ngommese wokupaka.
Gcoba amaqabunga ngaphezulu komunye nomunye, uwagqoke, bese uthatha amathoni amancane. Nikeza imifino ukugeza ngokushesha ngaphansi kwamanzi ukususa ukungcola, kodwa ungakhathazeki ngokuwomisa ngokuphelele. Amanzi amancane anamathele emifineni ibasiza ukuba bagqoke epanini bese bethola ithenda.
Uma uthanda izikhupha zakho, gcina amehlo abo lapho bepheka kuhhavini.
Ungase ufune ukuhlola amaqanda azungeze uphawu lwamaminithi angu-10. Uma ukhetha izikhupha zakho ziphekwe, akeke zipheke isikhathi esingaphansi kwemizuzu engu-15, zisondele kumaminithi angu-17 kuya kwangu-20 inani.
Ukuze ujabulele lesi sidlo njengesidlo sasekuseni sezinsuku zamasonto onke, hlela imifino kusengaphambili futhi ugcine isiqandisini uze ulungele ukudla. Bese uvula imifino emgqeni noma isitsha somuntu ngamunye wokubhaka, phezulu ngeqanda eliphukile bese ubhake ngenkathi uqhubeka ukulungele.
Ngithanda ukujabulela le dish nge kancane isinkwa crusty ukuvuza isikhuphagi runny. Ungase futhi usebenzise imifino kanye namaqanda phezulu kwesigaba se-toast yonke yokusanhlamvu. Kuyinto futhi eyiphunga elimnandi (noma idonsela!) Kusanci esishisayo.