Kuyaziwa kabanzi ukuthi okuqukethwe kwamaprotheni of ubhontshisi umholi phakathi kwezinye izimila zezitshalo. Ngakho-ke, uma ufuna ukugcina i-calorie ephansi, okunomsoco futhi okunomsoco, bese umela ubhontshisi ku-utamatisi ebusika.
Ubhontshisi ku-utamatisi ebusika - iresiphi
Ngenkathi inkathi yamatamatisi angabizi futhi amnandi ingakapheli, sebenzisa le iresiphi yemvelo yamabhontshisi. Ukubunjwa kwalo okuyisisekelo kukuvumela ukuba uguquke iresiphi ngokuqonda kwakho.
Izithako:
- ubhontshisi - 940 g;
- utamatisi - 2.9 kg;
- amaqabunga ama-laurel - izingcezu ezine;
- ushukela - 25 g;
- usawoti - 10 g;
- uphizi we-pepper omnyama - ama-8-10 ama-PC.
Ukulungiselela
Ngaphambi kokuthi uvale ubhontshisi ku-utamatisi ebusika, udinga ukuwulungiselela ngendlela efanayo njengokungathi uzange uyifake esitsheni. Lokhu kungukuthi, ubusuku ngaphambi kokupheka, ubhontshisiwe, futhi ngosuku olulandelayo abilise kuze kube lula, ungakhohlwa ukwengeza amanzi eduze kokuphela kokupheka.
Bese ulungisa utamatisi. Sika uhlamvu phezu kwezithelo, uthele ngamanzi abilayo bese ususa. I-pulp esele iphikisiwe noma iboshiwe ku-uniform puree, uthele izitsha ezigcotshwe futhi ubeke isoso phezu komlilo ophakathi. Ungakhohlwa nge-laurel, pepper, usawoti kanye noshukela. Engeza izinongo, umaka cishe isigamu sehora bese upheka usuphu, uvuselele ngezikhathi ezithile.
Uma isikhathi sokupheka se-sauce siphelile, uthele ubhontshisi kuwo bese upheka bonke ndawonye imizuzu eyishumi. Lesi sikhathi sikwanele ukuhlanza amathini ngamasoda kanye nokuwasabalalisa. Hlulela ubhontshisi ku-utamatisi ngaphandle koviniga ebusika kumathani ahlanzekile, ikhava, inzalo nganoma iyiphi indlela ekhethiwe.
Amabhontshisi omunwe ku-utamatisi ebusika
I-asparagus e-Crispy (izintambo) ubhontshisi ku-marinade amnandi nomuncu ukuhlanganisa okuhle kakhulu ekudleni okubandayo nokukhethwa okukwenziwa ekhaya. Ubhontshisi obunjalo basheshe kunobhontshisi futhi badinga okungenani izithako.
Izithako:
- ama-asparagus ubhontshisi - 960 g;
- amanzi 980 ml;
- usawoti - 10 g;
- ushukela - 85 g;
- utamatisi unamathele - 65 g;
- uviniga - 75 ml.
Ukulungiselela
Ukulondoloza ubhontshisi ku-utamatisi ebusika kuqala ngokushisa kwamathini. Ngesikhathi amabhange amile ebhodini lokugeza amanzi, thatha ukulungiswa kwe-marinade. Hlanganisa amanzi noshukela, uviniga nosawoti, engeza unamathisele utamatisi bese ushiya konke ukuze ubilise. Hlukana ngokweqile ubhontshisi obuhlutshiwe. Spread ubhontshisi ngezimbiza oyinyumba bese ugcwalisa nge-marinade eshisayo, bese uwagcoba ngokushesha.
Shiya amathini kuze kube yilapho efihliwe ngokuphelele, bese ubeka isitoreji.
Ubhontshisi ekheniwe ku-utamatisi nemifino ebusika - iresiphi
Ukwengeza nobhontshisi kungaba yindawo ejwayelekile yokutshala imifino yamatamatisi, anyanisi nama-izaqathe. Uma ufuna ukwenza isandulela ngempumelelo ngokujulile, bese uyengeza nge imbewu yesardadi nama-pods we-pepper eshisayo. Ukwakhiwa kwemifino kule iresiphi kungenziwa okuhlukahlukene ngokwengqondo yabo siqu, ukwengeza noma yisiphi isithelo sonyaka: i-zucchini, i-pepper elimnandi, isitshalo seqanda.
Izithako:
- ubhontshisi omhlophe - 940 g;
- izaqathe - 1,3 kg;
- utamatisi - 2.8 kg;
- anyanisi - 1.7 kg;
- amafutha yemifino - 480 ml;
- uviniga - 25 ml;
- ushukela - 45 g;
- usawoti - 20 g;
- i-dill encane;
- pepper eshisayo - ukunambitha.
Ukulungiselela
Ubhontshisi obunziwe ngaphambili ushiye ukubilisa kuze kube lula. Ngokuhlukile, pheka i-grill e-anyanisi eqoshiwe nge izaqathe. Gcwalisa i-grill nge utamatisi omusha oqoshiwe, inkathi yonke, uthele uviniga, engeza ubhontshisi obilisiwe, imifino kanye ne-pepper eshisayo. Shiya lo msebenzi wokushisa okuphakathi kwemizuzu engama-30, bese uthela izimbiza eziyinyumba bese uqaqa.