Ishidi Lenkomo Yenkukhu namazambane NgamaSilsa amasha aseGreek

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 426

Amafutha - 22g

I-Carbs - 29g

Amaprotheni - 29g

Ingqikithi Isikhathi 75 iminithi
Prep 45 min , Pheka iminithi engu-30
Izinkonzo 4

Ama-dinner we-panet ayithandayo kakhulu, hhayi nje kuphela ekuhlanzeni kwawo okulula, kodwa futhi ngenxa yokuthi yi-slate engenalutho yokudala ukudla kokudla okunempilo kokugcina okusekelwe kunoma yiziphi izithako onawo. Uma ujabulela ukudla kwesiGreki ngendlela engiyenzayo, ngithembele-uzothanda ama-flavour aphefumulelwe eMedithera kule ndawo!

Amazambane ama-gluten mahhala ahlangene ndawonye nge-lemon, i-garlic, ne-oregano efaka inkukhu, kepha azizwe ukhululekile ukuwashiya ukudla okungezansi-carb, noma wengeze eminye imifino efana nobhontshisi obuluhlaza, i-asparagus, noma i-broccoli-umkhawulo wesibhakabhaka !

Izithako

• 4 amancane amabhukwana angenalutho, angenasikhumba noma izinkukhu ezimbili ezinkukhu ezinqunywe ngesigamu (~ ~ 6-6 umuntu ngamunye)
• ¼ indebe eyengeziwe amafutha omnqumo virgin
• ¼ indebe kalamula
• 2 clove garlic, nengulube
• 2 isipuni omisiwe oregano, ihlukaniswe
• ¼ ithisipuni usawoti, noma ukunambitha
• I-thisipuni ye-ground emhlabathini omnyama
• 1 amakhilogremu amancane amazambane abomvu noma obomvu, uthathe izingcezu ezinomlenze
• 2 izinkomishi zamagilebhisi noma utamatisi we-cherry, enqunywe ngesigamu noma kwezintathu
• ½ inkomishi i-feta cheese
• ½ inkomishi eqoshiwe futhi eqoshiwe iminqumo kalamata

Ukulungiselela

1. Hlanganisa amafutha omnqumo, ijusi kalamula, ugarlicisi obomvu, 1 ithisipuni oregano, usawoti kanye nopelepele esikhwameni esikhulu se-ziplock. Faka izingcezu zebele ezinkukhu esikhwameni nge-marinade, uphawu, nendawo endaweni esiqandisini imizuzu engama-30 noma ngaphezulu.

2. Hlangisa i-oven ukuya ku-350F, bese ubeka ishidi lokubhaka nge-aluminium foil.

3. Chop amazambane bese ubeka ebhakheni sheet. Engeza izingcezu zezinkukhu eshidi, bese uthele marinade phezu kwamazambane. Ukusebenzisa izandla ezihlanzekile, uphonsa amazambane kanye nenkukhu e-marinade ukugqoka kahle. Faka inkukhu namazambane kuhhavini, ubhake cishe imizuzu engama-30 noma kuze kuphekwe amazambane futhi inkukhu ayisekho pink ngaphakathi.

1. Ngenkathi inkukhu namazambane zipheka, yenza i-salsa yesiGreki ngokuhlanganisa utamatisi osikiwe, i-feta cheese, ama-olive oqoshiwe, futhi ususe isipuni 1 se-oregano. Gcina umbozwe esiqandisini uze ulungele ukukhonza.

2. Uma izinkukhu namazambane zenziwa, hlukana phakathi kwamacwecwe amane, futhi phezulu nge-salsa yesiGreki ngaphambi kokukhonza.

Ukuhlukahluka Kwesithako kanye Nokusekela

Leli shizi elingenalutho le-gluten lisikhukhu namazambane lenziwa kalula nge-FODMAP ephansi ngokushiya igalikhi eligayiwe futhi lengeze ipoyiposi yamafutha ka-garlic esikhundleni se-marinade. Amafutha ashintshiwe, njengamafutha ka-garlic, awaqukethe ama-FODMAP ukuthi ukudla okuphelele.

I-oregano elisha iyinambitheka esikhundleni se-oregano omisiwe. Njengomthetho jikelele wesithupha, sebenzisa i-1puni isipuni imifino entsha esikhundleni sepuni 1 ithisipuni omisiwe amakhambi.

Amathiphu wokupheka nokukhonza

Ukuze ulondoloze isikhathi, inkukhu ingahlushwa ngobusuku noma ekuseni, kanti i-salsa ingenziwa ngaphambi kwesikhathi futhi igcinwe esiqandisini izinsuku ezingaba ngu-3.