Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 74
Fat - 3g
I-Carbs - 11g
Amaprotheni - 3g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-10 , Pheka iminithi engu-10
Izinkonzo 6 (1/2 indebe ngayinye)
I-Oregano iyi-herb enganakwa kakhulu-igcwele ama- antioxidants evikela amaselula futhi iyiphunga elimnandi, cishe akukhokholori. Izimangalo zikhona ukuthi amafutha emvelo e-oregano angasiza ekunciphiseni izimpawu zokushaya inhliziyo, kodwa ubufakazi obuningi buyadingeka. Kungakhathaliseki ukuthi kuyinto enhle ukufaka izitsha ezinobungane.
Ukuphakamisa ama-veggies amasha nge-marinade enomsoco kanye ne-sizzle esheshayo ku-grill. Le recipe iveza imifino enobungane kanye ne-marinade eyenziwe ngezithako ngokuvamile ezingeke zikhulise izimpawu zokuphefumula. Yenza i-batch enkulu yalezi zitshalo bese usebenzisa ama-sandwich nama-pasta izitsha.
Izithako
- 1 isipuni samafutha omnqumo
- ½ ithisipuni usawoti oshelelayo
- Isipuni 1 irayisi uviniga
- Izipuni ezimbili eziqoshiwe oregano fresh
- Isitshalo seqanda esiphakathi, sihlutshiwe futhi sisikiwe ngobude
- 1 pepper bell, izimbambo kanye imbewu zisuswe, uthathe izingcezu ezinkulu
- I-asparagus ye-bunch engu-1, iphela iphethwe
- 1 i-zucchini enkulu, elicucile ngobude
Ukulungiselela
- Esikhathini esikhulu esitsheni samafutha omnqumo, usawoti, uviniga, ne-oregano eqoshiwe.
- Beka yonke imifino esitsheni nge-marinade bese uphonsa ukuze ugqoke.
- Ukushisa i-grill yangaphandle noma i-grill pan ukuya phezulu.
- Beka imifino ku-grill.
- Ukupheka isitshalo seqanda, pepper, kanye nezingcezu zucchini cishe imizuzu emine ngakunye.
- Gcoba i-asparagus ngobumnandi bese upheka kuze kube yithenda. Lokhu kuzothatha imizuzu engu-3 kuya kwemi-4.
- Dlulisa imifino ephekwe ngesitsha esikhulu.
- Khonza efudumele noma ekamelweni lokushisa.
Ukuhlukahluka Kwesithako kanye Nokusekela
Faka esikhundleni i-oregano esisha nomunye umuthi oqinile njenge thyme noma marjoram. Uma ungatholi i-oregano esisha, faka esikhundleni sesipuni esisodwa samashibi omisiwe we-oregano esikhundleni salokho.
Amathiphu wokupheka nokukhonza
Lapho imifino ivela e-grill ibabuyisele esitsheni se-marinade. Lokhu kuzokwengeza ukuthinta kokugcina kokunambitheka, kanye nawe uzoba nezitsha ezimbalwa zokuhlanza.