I-Herb Ekhuniwe Inkukhu Nge-Tapenade

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 251

Amafutha - 12g

I-Carbs - 4g

Amaprotheni - 31g

Isikhathi esiphelele Isikhathi esingama-60
Prep 20 min , Pheka iminithi engu-40
Izinkonzo 6

Lesi sidlo esiphefumulelwe saseMedithera sincane kakhulu kuma-FODMAPs, okwenza kube khona ukudla okudliwayo okuphephile. Ihamba kahle kahle ngemifino ehlanganisiwe noma ilayisi. Uma isikhathi sivumela, khipha inkukhu isikhathi esingamahora angu-24 emgqeni wekhambi ukuze ukwandise ukumnika ama-flavour ibe yinkukhu; uma usheshe upheke inkukhu ngokushesha.

Izithako

• 1 isipuni samafutha omnqumo
• Isipuni esingu-1 sihlwitha amaqabunga e-thyme
• Isipuni esisodwa se-rosemary omisiwe
• 1 isipuni basil omisiwe
• ¼ isipuni usawoti
• ½ ithisipuni elimnyama elimnyama
• 2 amakhilogremu angenasici, isifuba esingenasikhumba
• 15 Amafutha omnqumo aluhlaza
• Ama-oliam kalamata angu-15, aphikisiwe
• ½ inkomishi idliwe, i-pepper ebomvu eqoshiwe eqoshiwe
• Ifilimu 1 ye-anchovy ekheniwe emafutheni, idliwe
• 1 isipuni se-capers
• 1 isipuni samafutha omnqumo

Ukulungiselela

I-Herb Chicken

1. Yakha umquba ngokuxuba amafutha omnqumo nge thyme, rosemary, basil, usawoti kanye nopelepele. Gubha le ngxube kuzo zonke izinhlangothi zamabele wekhukhu bese ubeka inkukhu esitsheni sokubhaka. Gcoba isidlo bese uvumela inkukhu ukuba ihambe amahora amabili esiqandisini.
2. Preheat ovini ku-375F.
3. Vula isidlo sokubhaka bese ugosa inkukhu emgodini ophakathi kwehhavini imizuzu engama-40 noma uze ufinyelele izinga lokushisa langaphakathi lika-165F engxenyeni enkulu kakhulu yenkukhu.

Olive Tapenade

1. Ngenkathi inkukhu ishisa, esitsheni se-blender noma iprosesa yokudla, hlanganisa imifino eluhlaza, amaoli kalamata, i-pepper ebomvu eqoshiwe, i-anchovy, i-capers, namafutha omnqumo. Yenza kuze kube yilapho kuhlanganiswa ingxube. Ungahlanzekile.
2. Ukuze ukhonze, faka inkukhu efudumele ibe yizicucu eziyi-1/2-intshi bese ubeka ingxenye ngayinye ngamapuni wezipuni angu-2½ we-tapenade.

Ukuhlukahluka Kwesithako kanye Nokusekela

Yeqa le-tapenade futhi ujabulele le nkukhu enomuthi oyimifino uma uthanda.

Amathiphu wokupheka nokukhonza

Faka ama-pan we-juice phezu kwanoma yikuphi inkukhu eseleyo futhi uvale ngokuqinile ukuze uhlale unomsoco kuze kube sekudleni kwakho okulandelayo.

Ama-anchovies angeziwe angabizwa iqhwa phakathi kwamaphepha amabili okugqoka eplastiki futhi agcinwe kwisitsha esingenasipredishithi efrijini ukuze kusetshenziswe esikhathini esizayo.