Kulula ukudibanisa iintlanzi kunye nemifuno yonyaka, kuba ngabahlobo abanamachule ahlukeneyo, kwaye noqalayo uyakwazi ukupheka intlanzi. Ukuba awukwazi ukuba yeyiphi iresiphi ukuqala ngalo, ke siqokelelele kuwe okukhethwa kukho okunomdla kakhulu kwaye kunomdla kule ndawo.
Ientlanzi zitshatiwe kwiitamatato kunye nemifuno
Eyona nto inqabileyo yindlela yaseMedithera yokupheka intlanzi, apho kuyo nayiphi na intlanzi emhlophe eyaneleyo inokugonywa kwi-tomato sauce kunye nokongezwa kweeprovencal, iwayini kunye neetatayi. Isiphumo sisitya sokutya sokufumana imali encinane.
Izithako:
- ioli yomnquma - 85 ml;
- i-anyanisi - 85 g;
- igalikhi - amazinyo amathathu;
- iitamatati ezinamanzi ezinomso - 520 g;
- i-tomato unamathele - 15 g;
- intlanzi - 165 ml;
- iwayini elomileyo (emhlophe) - 115 ml;
- i-fishlet fillet - 780 g;
- ngepiniki ye-oregano kunye ne-thyme.
Ukulungiselela
- Ngaphambi kokuba ulungiselele intlanzi edibeneyo, qiniseka ukuba ucoce iifolthi emathanjeni uze uwahlule kwiindawo.
- Umxube wee-anyanisi kunye negalikhi ngokukhawuleza ulondoloze ininzi yeoli yeoli ukuze i-anyanisi ibe yinto ecacileyo.
- Yongeza unantantyambo wee-tomato uze uhlonywe utamatisi onamathanga. Dlulisa kwiwayini, umhluzi weentlanzi, wongeza imifuno kunye neengcambu zetyuwa. Ukuba utamatisi unomuncu, ngoko unako ukunambitha umsila ukuze ulase.
- Xa i-sauce iqalisa ukubilisa kwaye iyaba yinto ehambelana nayo, faka iiflanzi kwiintlanzi, zimboze izitya uze ushiye intlanzi malunga nemizuzu engama-4 ukuya kwimizuzu, kude kube yimizuzu iphendukele imhlophe ibe iqalise ukubola.
- Ngokomfanekiso, unokwenza intlanzi edibeneyo kwi-multivark, emva kokufaka izithako ze-sauce kwindawo yokuCima "imizuzu engama-15, kwaye wongeza intlanzi kwaye uqhubeke nokupheka enye imizuzu 7-10.
Intlanzi ehlanjisiweyo kunye nemifuno kwipani yokucoca
Ukuba ufuna ukuzalisa ukutya kwakho ngeeprotheyini ezininzi, wongeza kwiiflanzi zentlanzi kungekhona nje imifuno, kodwa iichickpeas eziphekiweyo . I-Nut izakwenza isitya siyanelisekile ngokungekho ngeendleko ze-carbohydrate esheshayo, kodwa ngeendleko eziphezulu ngokwemveliso yeeprotheni.
Izithako:
- igalikhi - amazinyo ama-2;
- ioli yomnquma - 45 ml;
- i-anyanisi - 135 g;
- utamatisi kwijusi yayo - 445 g;
- ama-chickpeas abilisiwe - 420 g;
- ijusi kunye nephepha lemon;
- i-fishlet fillet - 880 g;
- izaqathe - 115 g;
- i-fish ml - 120 ml.
Ukulungiselela
- Qala ngokwenza i-anyan-carrot fry standard.
- Xa imifuno ifikelela kwisiqingatha esiphekiweyo, faka igarlic garlic, yongeza iitamatisi kwijusi yakho, ijusi lemon nge-zest uze uthele kwi-fish broth.
- Ngokukhawuleza ukuba i-sauce ifike emathunjini kwaye iyafana, yabeka i-chickpeas kuyo kwaye ubeke iinqununu zentlanzi kwi-top, uze udibanise i-pan frying.
- Ientlanzi ezityiweyo kunye ne-carrots kunye ne-chickpeas zilungele emva kwemizuzu eyi-15-20. Ncedisa isidlo ngeparsley.
I-recipe yeentlanzi ezityiweyo kwi-oven
Enye iresiphi yabalandeli bokutya okunempilo , apho iinqununu zeentlanzi zentlanzi zixhamla ngokukhethekileyo ngenxa yokuba zidla i-yoghurt sauce ehovini. Njengengxenye yeresiphi, ungasebenzisa phantse nayiphi na imifuno, kodwa siyeka ukululaza iinqwelo kunye nee-anyanisi.
Izithako:
- iintambo zeentlanzi - 1,2 kg;
- I-yogurt encinci yeoli-240 ml;
- i-mayonnaise - 15 g;
- izaqathe - 90 g;
- anyanisi - 115 g;
- idiza yemifuno;
- i-lemon - ii-4.
Ukulungiselela
- Emva kokucwenga i-fishlet fillet, khawuleza ukhawule (imizuzu emi-2-3 iya kwanele).
- Ngokwahlukileyo, pheka i-anyan-carrot ixube kwaye uyixube kunye nemifuno yedill.
- Beka iintlanzi zeentlanzi kwizantsi yesitya sokubhaka, gqubuthela ngemifuno, uthele phezu kwe-sauce ngesiseko somxube kunye ne-mayonnaise, yibeke i-lemon, uze uyithumele kwisamba se-yoghurt kwi-180 degrees imizuzu engama-30.