Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 320
Amafutha - 19g
I-Carbs - 1g
Amaprotheni - 34g
Ingqikithi Isikhathi 135 amaminithi
Lungisa amaminithi angu-15 , Pheka amaminithi angu-120
Izinsizakalo 10 (5 oz okhukhu , inkukhu eyi-1.5 T)
Inkukhu ekhushulayo iyinhlangano ejwayelekile futhi eyisisekelo kubantu abalandela ukudla okuphansi kwe-FODMAP. Le recipe iyamnandi okwanele ekuhlanganiseni encane ngesikhathi sokudla kwekhefu, kodwa kulula ukwenza njalo ngeviki ukunikezwa kwenkukhu entsha.
Esikhundleni sokwengeza izinkimbinkimbi zokwenza le recipe "ibe yinto emnandi," siyibeke ngenhloso elula. Ngisho noma unamakhono okupheka okulinganiselwe namathuluzi amancane ekhishi, ungadla inkukhu futhi wenze i-FODMAP ye-gravy ephansi. Ukupheka abasha, kungaba nzima ukwahlulela uma kuphekiwe, ngakho-ke uthenge ukusheshisa kokudla okusheshayo okufundile futhi weqa ukuqagela.
Izithako
- 6 amakhilogremu yonke inkukhu yokugaya
- 1 ithisipuni yokukhukhunta izinkukhu
- I-1½ tablespoons cornstarch
- 2 wezipuni amanzi abandayo
- ¼ isipuni usawoti
- I-¼ isipuni esisha emnyama
Ukulungiselela
- Preheat ovini ku-450F. Shayela noma uphefa isidlo sokubhaka se-13 x 9 x 2-intshi ngamafutha.
- Vula imaphakethe ezungeze inkukhu bese ukhipha iziphuzo emanzini. Beka isifuba sezinkukhu esingenqunywe esikhwameni sokugaya. Susa iphakheji le-giblets emgodini wenkukhu, ungene, bese uwabeka epanini lokugaya. Ufafaze inkukhu ngezinkukhu zonyaka.
- Ukugcoba imizuzu engu-15, bese unciphisa ukushisa ku-350F. Njalo emaminithi angu-30 noma ngaphezulu, gcoba inkukhu ngokususa noma yikuphi ama-juice anqwabelene ngaphezu kwezinhlangothi eziphezulu nezinhlangothi zenyoni. Qala ukuhlola ukushisa kwangaphakathi kwenkukhu ngemuva kokugcoba isikhathi esingamahora angu-1½, bese ubuya njalo ngemva kwemizuzu engu-15 kuze kufike izinga lokushisa lifinyelele ku-165F ezinxenyeni ezinzima kakhulu zombili zesifuba namathanga. Isikhathi sokupheka esiphelele sizoba ngamahora angu-2 ngenkukhu eyi-6-pounds; uma eyakho inkulu noma encane, isikhathi sokupheka sizohluka. Ukushisa kwangaphakathi kubaluleke kakhulu kune-timer yokulinganisa lapho inkukhu isenziwa. Vumela inyama ukuba iphumule imizuzu engaba ngu-10 ngaphambi kokuyiqopha nokuyikhonza.
- Ngenkathi inkukhu ihlala, uthele amajusi kusuka epanini lokugcoba libe yindebe yokulinganisa; Amafutha aphakama phezulu phezulu ngezikhathi ezimbalwa nje. Uma kunezinhlayiya ezingaphezu kwezingu-2 zamafutha zikhona, cabanga ukususa ezinye zazo, bese ufaka amanzi, uma kunesidingo, ku-1 inkomishi.
- Esikhathini samanzi esincane, gubungula ndawonye i-cornstarch namanzi abandayo, bese ushaya ama-juice afudumele. Ngaphezulu kokushisa okuphambene, pheka i-gravy, uvuselele njalo, kuze kube yilapho igxuma futhi ifinyelela emkhathini. Hlanganisa usawoti kanye nopelepele bese ukhonza ngokufudumele, ngenkukhu.
Ukuhlukahluka Kwesithako kanye Nokusekela
Izinkukhu zezinkukhu zingasuswa.
Amathiphu wokupheka nokukhonza
Ukuthengwa kwe-thermometer yokudla okusheshayo kungathengwa ngaphansi kwama-dollar ayi-10 ezitolo eziningi zokudla.
Ungagcini noma usule inkukhu ngaphambi kokuyiphunga. Ukupheka inyoni ku-165F kuyo yonke indawo kuzokhathalela ukukhathazeka kokuphepha kokudla.