Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 284
Amafutha - 15g
I-Carbs - 25g
Amaprotheni - 16g
Isikhathi esiphelele Isikhathi esingama-60
Prep 30 min , Pheka amaminithi angu-30
Izinkonzo 2
I-Scallops yiprotheni elula futhi esheshayo yokupheka engasiza ekudleni etafuleni ngezinsuku zamasonto onke, ngoba bapheka ngemizuzu emibili nje ngakunye. Iziqondiso zokudla e-United States zikhuthaza abadala ukuba badle ama-ounces ayisishiyagalombili ezinhlanzi nezinhlanzi zasolwandle ngesonto ngalinye . Abantu abalandela ukudla kokudla kweMedithera okubandakanya ukudla kwezilwandle kuvame ukuba engozini encane yokukhuluphala kanye nezinhlobo ezithile zomdlavuza.
Ukuze upheke le recipe, ungasebenzisa noma unamathela noma u-iron iron skillet. I-Garlicky yenkomo nobhontshisi obuluhlaza okwenzela i-side side ye-dish, kodwa ungakhohlwa amakhambi amasha, afaka ama-antioxidants amaningi namathani we-flavour and freshness.
Izithako
- ½ ama-scallops angama-pounds aphakathi (isilinganiso esingaba ngu-10 se-scallops)
- 2 wezipuni amafutha omnqumo, ihlukaniswe
- ½ Ubhontshisi obuluhlaza obunamaphilisi (cishe ama-bean ayisikhombisa aluhlaza, anqunywe)
- Izindlebe ezimbili ezisezingeni eliphansi, zivinjelwe futhi ziqede umqubu
- 2 i-clove enkulu, i-minced
- ¼ indebe fresh parsley, oqoshiwe
- usawoti kanye nopelepele ukunambitha
Ukulungiselela
1. Susa umsila omncane ohlangothini lwe-scallops. I-pat eyomile.
2. Hlanza amafutha omnqumo e-skillet enkulu (engekho induku noma i-cast-iron kokubili ukusebenza) ngaphezu kokushisa okuphezulu. Engeza i-scallops esikhwameni esisendleleni esisodwa bese upheka, uphahla kanye, kuze kube yilapho usundu obomvu futhi uguqulwa phakathi, cishe imizuzu emibili ngakunye. Isizini ngosawoti kanye nopelepele. Beka epulangwe bese ubeke eceleni uma ulungisa imifino.
Ukushisa amanye amafutha we-opaji omnqumo esikhwameni se-skillet phezu kokushisa okukhulu okuphakathi. Engeza ubhontshisi obuluhlaza kanye nokushaywa kwamanzi, ukumboza i-skillet bese upheka imizuzu engu-3 kuya kwemihlanu. Thatha ikhava bese wengeza ummbila kanye negalikhi bese ususa amanye amaminithi amabili. Isizini ngosawoti kanye nopelepele.
4. Fafaza ama-herbs phezu kwe-scallops ne-parsley bese ukhonza.
Ukuhlukahluka Kwamadivaysi Namasu
Hlanganisa ama-herbs bese usebenzisa umti oqoshiwe, i-cilantro, noma i-basil. Zonke izitshalo ziphansi kwamakhalori kodwa phakamisa i-punch engathí sina. Ngaphezu kwalokho, ukunambitheka kokudla ngamakhambi kukuvumela ukuba usike usawoti ngaphandle kokudela ukunambitha.
Amathiphu wokupheka nokukhonza
Ukuthenga "ama-scallops omile," angenayo injected nge-brine. Ezinye izitolo zithengisa i-scallops yasolwandle efriziwe ngobuningi. Gcina emafrijini bese uqhathanisa inani le-scallops oyidingayo esiqandisini ngobusuku ngaphambi kokupheka. Flip the scallops kuphela ngesikhathi sokupheka ukuze bathole ukusesha okuhle ohlangothini ngalunye.