Ixesha lokupheka: 1 iyure Ixesha elongezelelweyo: 1 hr Ixesha elipheleleyo: 2 hrs Ukukhonza: 10 Imveliso: 10 inkonzo yeProfayili yeSondlo: Iqanda Elingenazo Iqanda laMahala IGluten-Free Ukuguga Okusempilweni Ukukhuselwa okuPhezulu-Iprotheyini ePhantsi Eyongeziweyo iSugars Ephantsi Sodium Low-Calorie Nut- ISoya yamahalaTsibela kwiiNqaku zeSondlo Izithako
Inyama yehagu
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Enye i-2 1/2- ukuya kwi-3 yeponti yehagu
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1 icephe ioli yomnquma eyongeziweyo
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½ icephe ityuwa ye-kosher
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½ icephe ipepile yomhlaba
Vinaigrette
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½ indebe imifuno exutywe yanqunyulwa entsha, efana neparsley, i-mint kunye ne-tarragon
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¼ indebe Ishalothi egayiweyo
Izinto zokudlala zeMcdonalds ezixabisa imali
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1 i-clove yegalikhi enkulu, igayiwe
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I-Zest ye-1 lemon
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3 amacephe ijusi yelamuni
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2 amacephe ubusi
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½ icephe ipepile yomhlaba
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¼ icephe ityuwa ye-kosher
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I-pinch ye-pepper ebomvu etyumkileyo
Ukutshintsha i-apple cider iviniga
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½ indebe ioli yomnquma eyongeziweyo
Ibhontshisi emhlophe iPuree
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Iimbotyi ezi-2 ze-15-ounce ze-cannellini, zihlanjululwe
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½ indebe umhluzi wenkukhu ephantsi-sodium
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1 icephe ioli yomnquma eyongeziweyo
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1 icephe iviniga ebomvu-iwayini
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¼ icephe ityuwa ye-kosher
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¼ icephe ipepile yomhlaba
Izalathiso
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Ukulungiselela inyama yehagu: Hlikihla inyama yehagu nge-oyile e-1 kwaye ufefe nge-1/2 ithisipuni nganye yetyuwa kunye nepepile. Vumela ukuma kwiqondo lokushisa kwe-45 imizuzu.
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Okwangoku, tshisa i-grill yegesi ukuya kwi-medium-high.
ixabiso lesfishfish ngeponti nganye
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Cima isitshisi esinye (ushiya enye ukuya kwezimbini zivutha, kuxhomekeke kwigrill yakho). I-oyile i-rack ye-grill (jonga iNgcebiso). Beka inyama yehagu phezu kwesitshisi (izitshisi). I-Grill, ijika kanye okanye kabini, ide ibe mdaka phezulu nangaphantsi, imizuzu emi-6 ukuya kwe-8 iyonke. Hambisa ingulube kwindawo engatshisiyo ye-grill. Vala isiciko kunye ne-grill-roast yengulube imizuzu engama-20. Jikelezisa inyama yehagu ngama-degrees angama-180, vala isiciko kwaye uqhubeke utshisa de kube i-thermometer efundwa ngoko nangoko ifakwe embindini werejista yenyama i-145 degrees F, imizuzu engama-20 ukuya kwengama-30 ngaphezulu. Dlulisela kwibhodi yokusika ecocekileyo kwaye uvumele ukuphumla imizuzu eyi-10 ngaphambi kokucoca.
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Ukulungiselela i-vinaigrette: Hlanganisa imifuno, i-shallot, igalikhi, i-lemon zest, ijusi yelamuni, ubusi, 1/2 ithisipuni yepepile, 1/4 ithisipuni yetyuwa kunye nepepile ebomvu etyumkileyo kwisitya esiphakathi. Ngelixa ubhuqa, galela kancinci kwioli; qhubeka uxuba de udityaniswe kakuhle.
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Ukulungiselela i-puree yebhontshisi: Iimbotyi ezihlambulukileyo kunye nomhluzi kwiprosesa yokutya kude kube lula. Dlulisela kwipani ephakathi kwaye ushushu phezu kobushushu obuphakathi. Gxuma kwioli, iviniga, ityuwa kunye nepepper.
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Ukukhonza, sasaza i-puree yebhontshisi kwisitya, phezulu kunye nengulube egayiweyo kunye ne-spoon ye-vinaigrette phantsi phakathi kwengulube.
Iingcebiso
Yenza Ingcebiso: Lungisa iimbotyi (Isinyathelo sesi-5) kunye nefriji ukuya kwiintsuku ze-3; phinda ufudumeze phambi kokuba uphake, ucole ngomhluzi njengoko kufuneka.
I-oyile ye-grill rack igcina ukutya kwakho ekubambeni. Emva kokuba i-grill yakho ilungile kwaye ishushu, gcoba itawuli yephepha eligoqiweyo kwioli encinci, yibambe ngeentambo kwaye uyigcobe phezu kwe-rack.
