Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 220
Amafutha - 5g
I-Carbs - 12g
Amaprotheni - 30g
Ingqikithi Isikhathi 40 iminithi
Prep 20 min , Pheka iminithi engu-20
Izinkonzo 4 (ama-nuggets ama-5 ngamunye)
Thatha lezikhukhu zokukhukhumeza ezinkukhu eziphuziwe futhi eziphekwe kahle. Isifuba senkukhu esinomsoco sigcwele ama- breadcrumbs kanye ne- cauliflower ekhishwe , ukushintshwa okuhlakaniphile okunciphisa inani le-carb. Ukubhaka lokhu kudla komunwe kunokuba ukucheka kunciphisa kakhulu umthwalo we-fat-izindwangu zenyama ngayinye ezibhaka ku-gram we-fat total uma kuqhathaniswa nama-4 amagremu ngayinye ye-nugget ethosiwe. Ukudla okunamafutha okunciphisa kakhulu kuyasiza ekunciphiseni izimpawu zokugubha inhliziyo. Dunk i-nugget ngayinye ku-ketet ketchup noma nje kancane ye-guac ukuze ubonise isipiliyoni sokudla esidala ngendlela enobungozi.
Izithako
- 1 amakhilogremu angenamali, isifuba esingenasikhumba esingenasici, uthathe ama-rectangles angu-1x2-intshi
- 1 iqanda elikhulu
- 1/2 ithisipuni i-garlic powder
- 1/2 isipuni ushukela osikiwe
- 1/2 inkomishi yesinkwa
- 1 1/4 izinkomishi zikhishwe ikholifulawa
Ukulungiselela
- Hlangisa i-oven ukuya ku-350F. Lungisa ithreyi enkulu yokubhaka bese ubeke eceleni uze ulungele ukuyisebenzisa.
- Emkhakheni omncane ongajulile, hlanganisa iqanda, i-garlic powder, nosawoti. Hamba kahle ukuhlanganisa.
- Endaweni ehlukile, hlanganisa isinkwa kanye ne-cauliflower.
- Gcoba izinhlamvu zezinkukhu zibe yingxube yeqanda. Vumela ukudonswa ngokweqile ngaphambi kokugqoka ingxube ye-breadcrumb ne-cauliflower (ungakwazi ukuwasebenzisa ukuze usize ukunamathela uma kudingeka). Hlela izingcezu eziboshwe ebhodini eliphekile lokubhaka.
- Bhaka amaminithi angu-20, uphendukela kanye.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ukhetha i-nugget engcono kakhulu, shintshela ezinkathini zokudla ezenziwe ngezikhathi ezicacile.
Unayo izinketho ezimbili uma kuziwa ukukhwela ukholifulawa: uthenge ngaphambi kokugijima kusigaba sokukhiqiza ukuze ugcine isikhathi (sitholakala ezitolo ezinkulu kakhulu) noma uzenze ngokwakho ngokubeka cishe isigamu sezintambo ezincane zekhandafuladi ku-processor yokudla ukuphonsa izikhathi ezimbalwa. Asikho isidingo sokwengeza amafutha noma isisindo kuso.
Amathiphu wokupheka nokukhonza
Ubukhulu be-nugget ngayinye akudingeki ukuthi kube ukukhwabanisa okuphelele kwe-1x2-inch rectangles yisiqondiso esivamile, ngakho-ke akudingeki ukuba usule itekisi yokulinganisa. Ngaphandle kwalokho, ama-nuggets angalingani enza ukuthi uzizwe ngokwengeziwe. Vele udubule ama-nuggets angu-20 avela esikhwameni sakho senkukhu yezinkukhu ukuze ugcine izingxenye zesilinganiso (kanye nezibalo zokudla) ezilinganisiwe.
Qinisekisa ukuthi uqhuba ukuphepha kokudla okulungile uma ulungiselela inyama eluhlaza noma izinkukhu. Gcina ibhodi yokusika ekhethiwe ukuze uthole izinto ezingenakupheka ukuze unciphise ingozi yokungahambisani nokukhiqiza.
Qaphela ukuthi inkukhu kufanele iphekwe ekushiseni kwangaphakathi ka 165F. Gcina i-thermometer ngezikhathi ezithile ungaqiniseki uma inkukhu yakho iphekwe. Futhi nasi isikhumbuzo esithile kulokhu iresiphi: ukuxosha noma yikuphi ukuxuba kwamaqanda nezinsawo ze-breadcrumb. Unayo izinsalela zenkukhu eluhlaza owafakayo, ngakho ngeke ufune ukuwasebenzisa kabusha.
Khonza ama-nuggets ngqo ebhodini lokubhaka ukuze uhlanhlise kalula, kanye nama-fried bakery, i-ketchup ye-beet (elungiselelwe ngokuxuba ama-beet okuphekwe ngodashi, ushukela, nosawoti), noma i-guac encane. Bawunambitheka kancane kancane emva kokuba ususwe kuhhavini, kodwa ungabhala futhi uwavuselele ukuze ujabulele kamuva.