Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 234
Amafutha - 7g
I-Carbs - 40g
Amaprotheni - 5g
Ingqikithi Isikhathi 70 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-60
Izinkonzo 4 (1 1/4 izinkomishi ngayinye)
Nansi isidlo esinezinhliziyo ezinhle esiyingxenye ephelele yama-steaks, ama-roasts, ama-chops, izinkukhu, nama-seafood. Ungacishe uphunga iphunga elimnandi lamazambane ne-rosemary njengoba ufunda izithako.
Okuhle kunakho konke, lokhu isidlo kukuhle kuwe. Nakuba amazambane anesisindo somzimba, lokho akubenzi ukuba bangabi nempilo. Kusho nje ukuthi kufanele ubuke usayizi wakho wokukhonza. Amazambane angumthombo omuhle we-vitamin C , i- calcium , i-magnesium, i-potassium, i- folate , ne-fiber futhi ayifuni amafutha. Le recipe isebenzisa amafutha omnqumo amancane , okuyinto ngokwemali encane enhle enhliziyweni yakho. Ukudla kwakho okwe-starchy kufanele kuthathe cishe ingxenye yesine yeplate yakho, ushiye indawo eningi yemifino eluhlaza futhi enemibala kanye nomthombo wamaphrotheni.
Izithako
- 2 amakhilogremu amazambane, abomvu noma amhlophe ngezikhumba eziqinile
- 2 wezipuni amafutha omnqumo
- Amapuni amabili wezipuni ezinomsoco omhlophe we-rosemary
- 1 isipuni 1 oqoshiwe garlic
- 1/2 isipuni usawoti
- 1/4 isipuni pepper omnyama
Ukulungiselela
- Preheat ovini kuya ku-425F.
- Geza amazambane bese uwavumela ukuba womile. Awudingi ukucubungula amazambane, kodwa ungase ufise ukusika amehlo noma yiziphi izinsalela ezingaphezulu.
- Amazambane amazambane angase ashiywe aphelele, kodwa amazambane amakhulu kufanele anqunywe ngezicucu ezimbili-intshi.
- Beka amazambane esitsheni sokubhaka bese ugcoba ngamafutha omnqumo phezu kwamazambane. Engeza i-rosemary, u-garlic, usawoti kanye nopelepele.
- Gcoba amazambane nge-spoon enkulu kuze kube yilapho amazambane eboshwe ngamafutha kanye nezikhathi zokupheka. Hamba amazambane avuliwe imizuzu engu-45 kuya kwehora elilodwa. Vula amazambane ngezikhathi ezithile ngesikhathi sokupheka. Amazambane akwenziwa lapho inyama ithambile futhi ihlatshwa kalula ngemfoloko.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungasebenzisa i-thyme noma i-oregano esikhundleni se-rosemary, noma inhlanganisela yamakhambi wakho owathandayo.
Amathiphu wokupheka nokukhonza
Lezi zilungele ukukhonza ngendlela efana ngayo, kodwa ungase ufune ukungeza i-ketchup encane noma isoso esishisayo etafuleni.
Khetha amazambane aqinile futhi awunayo i-tints eluhlaza. Amazambane ahlaza aqukethe i-solanine, ene-flavour ebabayo.
I-ovini amazambane abusiwe yi-addition enkulu ekudleni kwemifino kanye. Okuthandayo ukukhonza la mazambane ngokusiza okukhulu kwe-Swiss chard kanye nobhontshisi abamnyama noma ama-chickpeas.