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Imikhiqizo:
- inyama ebomvu (i-tenderloin ilungile) - 200 g;
- amahlumela amasha ama-brussels - 300 g;
- utamatisi omusha noma okheniwe kushukela wabo siqu - 60 g;
- amafutha e-olive (acindezelwe kubanda) - 3 tbsp. l.;
- upelepele, usawoti, amakhambi - ngokuya ngezimo.
Ukupheka:
- Sika inyama ibe yizicucu ngohlangothi lwe-2-3 cm. Kuyalulekwa ukwenza yonke into cishe efanayo. Thela izingcezu emanzini abilayo anosawoti bese upheka kwisimo se- "okuncane okuthe xaxa, kuzolunga." Susa kumhluzi.
- Hlanganisa inyama neklabishi. Beka ishidi lokubhaka elinamafutha.
- Sika utamatisi ube yizicucu, ubeke ungqimba phezu kwenyama neklabishi. Fafaza ngosawoti, pepper, Drizzle ngamafutha.
- Kuhhavini (ama-degrees angama-200), melana ne-pan kuze inyama iphekwe ngokuphelele.
- Fafaza ngamakhambi uma ufisa.
Le iresiphi yenzelwe ukuhlelwa okuningana. Amagremu ayikhulu okudla aqukethe: 132 kcal, 9 g wamaprotheni namafutha, u-4.4 g wama-carbohydrate.
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