Inkukhu ku-marinade yamakhambi nolamula obhontshisi notamatisi iphekwe kalula futhi ngokushesha. Le ndlela yokudla ephansi ye-carb ilungele ukulahleka kwesisindo okusheshayo: inemifino eningi namaprotheni.
Ukwenza lula kweresiphi ukuthi kuphekwe kuhhavini. Ngakho-ke, awudingi izimbiza noma amapani angeziwe. Konke okudingayo kuhhavini lapho kubekwa khona zonke izithako.
Sifisela wena injabulo engenakulibaleki kusuka ekuphekeni nasekudla lesi sidlo!
Izithako
Izithako zokupheka
- 2 imilenze yenkukhu;
- ama-clove egalikhi;
- Utamatisi ayi-10;
- 500 g kabhontshisi oluhlaza okotshani;
- I-80 ml yejusi kalamula;
- 1 isipuni se-rosemary;
- 1 isipuni se-thyme;
- usawoti kanye nopelepele.
Izithako zokupheka ezenzelwe ama-2 servings. Ukulungiselela kuthatha imizuzu engama-20. Isikhathi sokupheka cishe imizuzu engama-45.
Inani lamandla
Okuqukethwe kwekhalori kubalwa ngamagremu ayi-100 womkhiqizo oqediwe.
| Kcal | kj | Ama-carbohydrate | Amafutha | Ama-squirrels |
| 107 | 447 | 3.0 g | 5.8 g | 9.9 g |
Ukupheka
1.
Preheat kuhhavini abe ngama-degrees angama-200 (i-convection). Geza imilenze yenkukhu kahle ngaphansi kwamanzi abandayo bese usula owomile ngamathawula wephepha.
2.
Cwecwa ama-clove egalikhi bese uthathe ama-cubes. Uma usebenzisa ilamula entsha kule ndlela, usike ulamula bese uhhafule ujusi wakhe esitsheni esincane.
3.
Faka i-rosemary, i-thyme ne-garlic oqoshiwe kulamula kalamula. Isikhathi ngosawoti kanye nopelepele uhlanganise izithako ze-marinade.
Inkukhu marinade
4.
Thatha ithanga lenkukhu uphinde uphakamise isikhumba. Hlukanisa isikhumba ngeminwe yakho kancane. Bese ubeka i-marinade ngaphansi kwesikhumba bese usabalalisa amakhambi ngokulinganayo ngangokunokwenzeka.
Phakamisa isikhumba bese ubeka i-marinade
5.
Buyisela isikhumba endaweni yaso yasekuqaleni. Thatha futhi ithanga lesibili lezinkukhu.
Cindezela isikhumba emuva
6.
Faka imilenze yenkukhu ethosiwe eshidini lokubhaka noma esitsheni sokubhaka. Faka amathanga enkukhu kuhhavini oshaqiwe cishe imizuzu engama-25.
Beka inkukhu ngesimo
7.
Geza utamatisi omncane weklabishi bese ulungisa ubhontshisi. Susa amathanga enkukhu kuhhavini bese uthele ngaphezulu kwamafutha ancibilikile. Bese ufafaza ubhontshisi bese ubeka utamatisi eduze nenyama.
Kubukeka kukuthakazelisa kakhulu!
8.
Faka indishi kuhhavini imizuzu engama-20 bese ubhaka kuze kuphekwe.
9.
Faka umlenze owodwa, ubhontshisi omncane notamatisi epanini. Bonela iphango.
Inkukhu isilungile!
