I-tender eqoshiwe izaqathe nge-Orange and Herbs Fresh

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 153

Amafutha - 7g

I-Carbs - 21g

Amaprotheni - 2g

Ingqikithi Isikhathi 55 iminithi
Prep 10 min , Pheka iminithi engu-45
Izinkonzo 4 (1 indebe ngayinye)

Izinqotjhana zivame ukuqeda phakathi kweminye imifino esobho noma isitshulu, noma nje zikhonta ngokukhamba . Le recipe yenza izaqathe iyinkanyezi, enezinhlobonhlobo ze-rainbow zemibala eyengeziwe ene- phytochemicals (i-pigments ehlukene ihlotshaniswa nezakhi ezihlukahlukene, njenge-lycopene ezinqoleni ezibomvu, i-beta-carotene e-orange, i-anthocyanin enombala obomvu, ne-lutein ngezinhlobo eziphuzi).

Lezi zinqotshwa zigajwe ngejusi elithile le-orange ukuze zize zenze ithenda ngaphandle kwamafutha amaningi futhi ziqedile ngamakhambi amasha ngaphambi kokukhonza.

Izithako

• Amakhilogremu amabili adutshulwe wonke ama-izaqathi, apheliswe
• 2 wezipuni amafutha omnqumo
• I-1/3 indebe ye-orange (i-orange medium, i-juiced)
• 1/2 isipuni usawoti
• 1 ithisipuni emhlabathini coriander
• 1 ithisipuni imbewu fennel
• 2 wezipuni oqoshiwe dill fresh
• Izipuni ezimbili eziphethwe ngu-parsley
• 2 isipuni esiqoshiwe

Ukulungiselela

1. Hlangisa i-oven ku-400F.
2. Yengeza izaqathe eziphekiwe ezitsheni zokubhaka kusendlalelo olulodwa bese wengeza zonke izithako ezisele ngaphandle kwamakhambi amasha. Gwema ngomusa ukuba ugqoke izaqathe ngamafutha nezinongo. (Ngaphandle kwalokho, ungaphonsa konke esikhwameni esikhulu se-ziploc kuqala ukugqoka ngokufanele bese udlulisela kwisitsha sokubhaka.)
3. Ukumboza isidlo sokubhaka nge-foil bese ugosa cishe imizuzu engu-30.
4. Ukwandisa izinga lokushisa kwe-ovini kuya ku-425F, wambule futhi uqhubeke ugosa ukuze uthole amaminithi angu-10 kuya kwangu -15 noma kuze kube izaqathi zithenda futhi yonke ijusi le-orange selikhuphukile.

1. Susa izaqathe zisuka epanini bese ugaxa ngokuzikhethela zibe izingcezu ezimbili-intshi. Dlulisela esitsha sokukhonza.
2. Gwema izaqathe eziphekiwe eziphekiwe ngamagilebhisi aqoshiwe bese ukhonza.

Ukuhlukahluka Kwesithako kanye Nokusekela

Le recipe ingenziwa kalula nge izaqathe ezivamile.

Uma ungenayo ijusi le-orange, shintsha leso sithako ngokulingana kwamanzi noma isitshalo semifino esingahlanjulwanga.

Zizwa ukhululekile ukuthola ubuciko futhi ushintshe amakhambi ahlukene nezinongo ukuze uhambe nemikhiqizo ehlukene-inqubo izohlala efana! I-basil, thyme, i-rosemary, nabanye bonke basebenza kahle.

Amathiphu wokupheka nokukhonza

Ama-carrots asebenza kahle ngokushesha njengendwangu efudumele noma angenziwa ngaphambili futhi athokoze ekamelweni lokushisa njengokwengeza esaladi noma isitsha sokusanhlamvu.

Uma uhlela ekwenzeni izaqathe kusengaphambili kodwa usafuna ukuwashisa afudumele, ulinde ukwengeza amakhambi amasha kuze kube yilapho esehlaziywa; uma kungenjalo ukukhanya kwamagilebhisi kuzokwenziwa.