Inkukhu e-kefir (epanini lokuthosa). Ukupheka

Inkukhu e-kefir, ephekwe epanini lokuthosa, isidlo esihlwabusayo, esinempilo nesokwanelisayo ukuthi wonke umama wendlu angakwazi ukupheka ngokoqobo ngesigamu sehora. Ngenxa yokuqukethwe okuphezulu kwezinto eziwusizo, le nkukhu ifanele ukudla kwezingane. Ukudla okudliwayo, okuphekwe ngokusho kokupheka kwethu, kuyoba usizo nakakhulu kubadlali kanye nalabo abaye banquma ukulahlekelwa amakhilogremu ambalwa.

Inkukhu e-yogurt: iresiphi (epanini lokuthosa)

I-chicken fillet, ephekwe ku-kefir, iphuma kahle kakhulu futhi ithambile. Ngenxa yokuqukethwe kwamaprotheni amaningi kanye nokuqukethwe okuphansi kwamanoni, le dish idinga ukudla okunomsoco. Inkukhu e-kefir epanini lokuthosa ilungiswa kanje:

• Thatha amagremu angama-200 we-kefir, engeza kuso u-garlic oqoshiwe, umquba we-ground, imifino eqoshiwe kanye nosawoti.
• Amagremu amahlanu amagciwane enyama yenkukhu anqunywe zibe yizicucu ezincane bese ugosa emgqeni olungiselelwe ihora elilodwa.
• Uma isikhathi esifanele sidlula, faka i-pan emlilweni, uthele kuwo i-spoonful yamafutha yemifino bese uyifudumala. Beka inkukhu, fry it imizuzu embalwa, bese uthele le marinade kuso.
• Gwema isidlo ngokushisa okuphansi nge-lid ivaliwe kuze kuphekwe.

Inkukhu iphelile ihambisana kahle nesekudla, kepha okuwusizo kakhulu isaladi yemifino esisha noma eminyene.

Inkukhu e-kefir epanini lokuthosa (isithombe)

I-chicken fillet nemifino isiphundu kakhulu futhi ngesikhathi esifanayo i-calorile ephansi. Mhlawumbe lokhu isidlo esiphundu siyoba omunye wabathandekayo kakhulu kwimenyu yakho yansuku zonke, futhi abathandekayo bakho bayovame ukucelwa ukuba bakwenze isidlo sakusihlwa. Indlela yokulungisa inkukhu e-Kefir epanini lokuthosa:

• Amagremu ama-500 ezinhlobonhlobo zezinyoni anqunywa ezinqenqemeni ezincane futhi ezide. Beka endaweni ejulile, isizini ne-garlic oqoshiwe, usawoti, pepper, ama- provencal , isisindo somhlabathi kanye ne-soy sauce. Hlanganisa zonke izithako bese ushiya ukuba zifake esiqandisini isikhathi sehora.
• Hlanganisa u-anyanisi omkhulu ovela ekhoneni bese uthatha izindandatho ezingamashumi.
• Phakamisa ipani lokudoba, uthele emafutheni amancane wemifino bese uthole inkukhu kuze kube nsundu. Ekugcineni, engeza u-anyanisi nama-gramu ayi-100 weembotyi (fresh noma iqhwa). Qhubeka nokupheka ukudla ndawonye ndawonye emaminithini ambalwa. Uma ufuna ubhontshisi, ungafaka esikhundleni se-broccoli.
• Lapho isidlo sesiseduze, uthele kuso amagremu ayi-yogurt ane-skim nesilinganiso esifanayo samanzi abilisiwe. Gcoba i-fillet ngemifino kuze kuphekwe ukushisa okuphansi.

Khonza inyama yenkukhu ngokuhlobisa ilayisi elimnyama noma elimanzi.

Ibele lezinkukhu elibhaka ku-kefir

Njengoba wazi, inkukhu ye-inkukhu ingumkhiqizo onempilo nephansi. Ngeshwa, akuwona wonke umuntu ohlala ekhaya ongapheka isidlo esimnandi kuwo, njengoba ngokuvamile ephenduka futhi eyomile. Ukuze ugweme amaphutha ajwayelekile, funda ngokucophelela iresiphi yethu bese upheka nathi:

• Kusukela encelweni yenkukhu ususe isikhumba, uhlukanise i-fillet ngommese bese wenza izinkomba eziningana ezihambisanayo ezihambisanayo.
• Amagremu angu-250 e-kefir ahlanganiswe nedill eqoshiwe, i-parsley, usawoti kanye nomsila womhlabathi. Beka isifuba esitsheni esijulile, uthele ingxube elungiselelwe bese uyibeka esiqandisini amahora amabili noma amathathu.
• Gcoba epanini lokudoba ngamafutha omquba, ubeke inkukhu kulo, uligcwalise nge-marinade bese ulibeka kuhhavini elushisayo.

Isitsha kufanele siphekwe imizuzu engaba ngu-40. Uma le sauce ikhuphuka ngaphambi kwalesi sikhathi, engeza amanzi amancane epanini. Ungakhonza amazambane othosiwe noma amazambane ahlambulukile.

Isiphetho

Sithemba ukuthi uzothola usizo ekuphekeni esikuqoqile kuwe kulesi sihloko. Inkukhu e-kefir (epanini yokudoba) ingaba isitsha sakho ozithandayo uma unquma ukungena emidlalweni noma ukuvimbela ukudla ukulahla amasentimitha engeziwe esikhweni.