Ixesha lokulungiselela: 25 imiz Ixesha elipheleleyo: 25 mins Ukukhonza: 4 Isivuno: 4 servings Iprofayili yeSondlo: I-Low-Calorie Low Carbohydrate Egg Free Nut-Free Soy-Free Healthy AgingTsibela kwiiNqaku zeSondlo Izithako
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1/4 ikomityi kunye neetipuni ezi-2 zomgubo wenjongo yonke, yahlulwe
ingqele esikwe kubanda engaphantsi
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1 iponti ibele lenkukhu elicekethekileyo elingenamathambo (iziqwenga ezi-4)
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½ icephe ityuwa, yahlulwe
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¼ icephe ipepile yomhlaba
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2 amacephe ioli ye-olive extra-virgin, yahlulwe
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8 iiounces amakhowa amhlophe okanye i-cremini (i-baby bella), i-quartered
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1 icephe ikonofile egayiweyo
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¼ indebe isiselo somdiliya esomile esimhlophe
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½ indebe isiqingatha nesiqingatha
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¼ indebe itshizi yeParmesan echetyiweyo
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2 amacephe iparsley entsha egayiweyo
Izalathiso
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Beka i-1/4 yekomityi yomgubo kwisitya esingekho nzulu. Ufefe inkukhu nge 1/4 ithisipuni ityuwa kunye nepepile. Gcoba inkukhu ngomgubo, ugubungele ukugqithisa. Lahla nawuphi na umgubo oseleyo.
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Fudumeza i-oyile ye-1 kwi-skillet enkulu phezu kobushushu obuphakathi. Yongeza inkukhu kwaye upheke, ujike kube kanye, de kube mdaka wegolide kwaye uphekwe, imizuzu emi-2 ukuya kwe-4 kwicala ngalinye. Dlulisa inkukhu kwisitya; gquma ukuze ufudumale.
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Yongeza i-oyile ye-1 eseleyo kwi-pan. Nciphisa ubushushu obuphakathi kwaye wongeze amakhowa kunye ne-1/4 ithisipuni yetyuwa eseleyo. Ukupheka, ukuvuselela rhoqo, de amakhowa aqale ukumdaka kwaye athambe, imizuzu emi-4 ukuya kwe-6. Yongeza igalikhi kwaye upheke, uvuselele, de kube yivumba elimnandi, malunga nemizuzwana engama-30 ngaphezulu. Gcoba i-2 ye-teaspoon eseleyo yomgubo phezu kwama-mushroom kwaye uvuselele ukugqoka. Yongeza iwayini kwaye upheke, uvuselele, ude uqiniswe kwaye uninzi lwamanzi luye lwaphuphuma, malunga nomzuzu omnye. Yongeza isiqingatha-nesiqingatha kwaye upheke, uvuselele, de i-sauce igubha kwaye ijiyile, i-1 ukuya kwi-2 imizuzu. Susa ekushiseni kwaye phezulu ngeParmesan kunye neparsley.
ukusikwa okona kulungileyo kwi-steak
