Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 234
Amafutha - 15g
I-Carbs - 1g
Amaprotheni - 23g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi ama-5 , Pheka iminithi engu-30
Izinkonzo 2 (2 amathanga ngamunye)
Le recipe yezinkukhu zezinkukhu ze-za'atar ezigcobekile ziphephile kulabo abadinga ukulandela ukudla okungafani ne-gluten. I-spice yaseMpumalanga Ephakathi empeleni inhlanganisela yamakhambi ahlukene nezinongo, enikeza ukunambitheka kwayo okuyingqayizivele kunoma yisiphi isidlo. Phakamisa lezi zithanga zenkukhu ngehlangothini lemifino , i- salsa , kanye / noma wonke okusanhlamvu ukuze uthole ukudla okwanelisayo.
Izithako
- 4 ezincane ezingenalutho, ezingenalutho ezinkukhu
- 1 isipuni samafutha omnqumo
- Juice kusuka ½ ilamula elikhulu
- 1 ithisipuni ya'atar
- ½ imbewu yesaspuni sesame
- ¼ isipuni usawoti usawoti
Ukulungiselela
Hlangisa i-oven ukuya ku-425F.
Esikhathini esikhulu sokuxuba, engeza izinkukhu zenkukhu.
Thela emafutheni omnqumo, ijusi lemon, i-za'atar, imbewu ye-sesame, nosawoti olwandle phezu kwenkukhu.
Hlanganisa kahle ngakho zonke izingcezu zezinkukhu zihlanganiswe ngokulinganayo nokuvuna.
Beka izinkukhu zezinkukhu ebhodini elibhakabhaka elinamapulangwe bese ugosa imizuzu engu-25 ukuya kwezingu-30, noma kuze kube nsundu egolide.
Ukuhlukahluka Kwesithako kanye Nokusekela
Amakhambi nezinongo kanye nejisi lemon kule saliti engenayo i-gluten kuyoba yini oyidingayo usawoti ongaphansi.
Uma ungewona fan of za'atar ukupheka, mane nje esikhundleni saso nezinye spice of choice. Izinkukhu zibambisana kahle namakhambi amaningi nezinongo ngakho-ke izinketho azipheli! Ezinye izindlela ezijabulisayo ze-za'atar kungaba i-thyme, oregano, kanye / noma i-rosemary.
Ungashintsha kalula amabele enkukhu ngamathanga ukuze wenze iresiphi ephansi emafutheni.
Faka esikhundleni samafutha omnqumo ngamafutha we-sesame ukuze uthole iresiphi ephefumulelwe e-Asian kanye ne-flavor nutty-lokhu kuzohamba kahle ngembewu yesame. Nakuba i-Za'atar isivele ijwayele ukubhema futhi inesizotha, ungazama ukungeza amanye amaflebhe obomvu ochotshoziwe noma isiphuzo esishisayo ukukhahlela izinto.
Amathiphu wokupheka nokukhonza
Ukwenza ukuphila kube lula, ungakwazi ukuhambisa inkukhu esikhwameni esikhulu sepulasitiki kusengaphambili bese uyigcina esiqandisini amahora ambalwa. Ngesinye isigamu esingasetshenzisiwe selamula, ungayifaka sibe yizicucu ezigcwele zombuthano bese ubeka eyodwa phezulu kwenzalo ngayinye ngaphambi kokufaka kuhhavini.
Lokhu kuzokusiza ukugcina inkukhu ibe yimbi kakhulu futhi ithathe ukunambitheka kwelamula ngezinye izinothi, kanye nevithamini C.
Ngihlale ngithanda ukusebenzisa i-foil noma i-silicon mat uma ngigaya noma ngibhaka, ukuze kube lula ukuhlanza. Uma ujabulela i-crispy enhle, i-golden top eya enkukhu yakho, vula i-ovini ukuba idle emva kokupheka imizuzu engu-20.
Qaphela inkukhu ukuyivimbela ekushiseni.
Lezi zibili zombili ezidliwayo ngokumnandi nganoma yisiphi isidlo sehlangothini kanye / noma okusanhlamvu okuphelele. Ngincoma ukuthi ngibhanqa inkukhu ngemifino enomisiwe kanye / noma isaladi ye-quinoa . Zama ukugcoba i-fennel ngeoli yamafutha omnqumo, usawoti usawoti, kanye nomsundu omnyama, isibonelo. Ukuqothula i-fennel kuveza ubumnandi bemvelo.
Sebenzisa amathanga asele ngokuwafaka emagqumeni bese wenza isaladi lesikhukhu, ukufaka i-yogurt ye-Greek yogulane ukuze uthole imayonnaise.