Ixesha lokuLungiselela: Imizuzu eyi-15 Ixesha elongezelelweyo: 2 hrs 10 mins Ixesha lilonke: 2 hrs 25 mins Ukukhonza: 4 Isivuno: 4 servings Iprofayili yeSondlo: Isifo seswekile Esifanelekileyo Iqanda leGluten-Free Ukuguga okunempilo Ukungakhuseleki okunempilo Ukukhulelwa Okusempilweni Intliziyo Uxinzelelo lwegazi oluphezulu-Protein Ikhabhohayidrethi ePhantsi yeSodium ePhantsi-iKhalori ephantsi iOmega-3 yeSoy-FreeTsibela kwiiNqaku zeSondlo Izithako
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1 ½ iiponti iintlanzi ezintsha okanye ezikhenkcezisiweyo okanye iifillet (ezifana netyhuna, i-sea bass, i-swordfish, okanye i-salmon), usike i-intshi enye ubukhulu.
isoseji mcmuffin eneqanda
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6 i-garlic cloves, ihlutshiwe kwaye inqunywe ngekota
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½ itswele, isiqingatha
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½ ipepile eswiti ebomvu, inqunyulwe ngekota kunye nembewu
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¼ indebe isiselo somdiliya esomile esimhlophe
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2 amacephe i-oyile ye-olivu
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2 amacephe iketchup
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2 amacephe ipaprika emnandi
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½ icephe ityuwa
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½ icephe ipepile entsha emnyama
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¼ indebe waqhawula i-cilantro entsha
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1 ½ iikomityi iarugula entsha (Ngokhetho)
Izalathiso
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Intlanzi enyibilikayo, ukuba ingumkhenkce. Hlanza intlanzi; mbambaze wome. Beka intlanzi kwisitya esingekho nzulu. Bekela ecaleni. Kwi-marinade, kwi-blender okanye kwiprosesa yokutya udibanise igalikhi, i-anyanisi, i-pepper emnandi, iwayini, ioli, i-ketchup, i-paprika, ityuwa kunye nomnyama omnyama. Gubungela kwaye udibanise okanye usebenze de unqunyulwe kakuhle; xuba i-cilantro.
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Dlulisa isiqingatha se-marinade kwisitya esincinci; gubungela kwaye upholile de ulungele ukuphakelwa. I-spoon esele i-marinade phezu kweentlanzi; guqula intlanzi ibe yingubo. Gubungela kwaye uhlambulule efrijini kwiiyure ezi-2 ukuya kwezi-4, uguqule iintlanzi ngamaxesha athile.
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Ukucoca iintlanzi, ukulahla i-marinade. Intlanzi ye-grill kwi-rack egayiweyo ye-grill engagqunywanga ngokuthe ngqo phezu kwamalahle aphakathi kwi-8 ukuya kwi-12 imizuzu okanye ide ide intlanzi ivube ngokulula ngefolokhwe, ijika ngokukhawuleza kube kanye ngexesha lokugcoba. Ukuba unqwenela, sebenzisa intlanzi phezu kwe-arugula. Phezulu kunye nomxube wepepper ogciniweyo.
