Ixesha lokulungiselela: 20 mins Ixesha elongezelelweyo: 4 hrs Ixesha lilonke: 4 hrs 20 mins Ukukhonza: 4 Isivuno: 4 servings Iprofayili yeSondlo: I-Dairy-Free Diabetes Efanelekileyo Iqanda eli-Free Gluten-Free Ukuguga okunempilo I-Immunity I-Immunity Healthy High Blood Pressure High-Protein Low ISodium ePhantsi-Calorie Nut-Free Soy-FreeTsibela kwiiNqaku zeSondlo Izithako
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1 icephe imbewu yefennel, icolile
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½ icephe i-oregano eyomileyo, icolile
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½ icephe umgubo wegalikhi
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½ icephe ipaprika
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¼ icephe ityuwa
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¼ icephe ipepile yomhlaba
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I-1 (1 1/2 ukuya kwi-2 pound) yehagu engenamathambo egxalabeni lokugcadiswa
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1 iponti amazambane amnandi, ahlanjululwe kwaye anqunyulwe kwi-intshi eyi-1
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1 indebe umhluzi wenkukhu oncitshisiweyo-sodium
Izalathiso
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Hlanganisa imbewu ye-fennel, i-oregano, i-powder garlic, i-paprika, ityuwa, kunye nepelepele kwisitya esincinci. Nciphisa amanqatha enyama. Phalaza umxube wembewu yefennel ngokulinganayo phezu kwenyama; hlikihla ngeminwe yakho. Ukuba kuyimfuneko, yinqumle inyama ukuze ingene kwi-3 1/2- okanye i-4-quart yokupheka okucothayo (jonga iNgcebiso). Bekela ecaleni.
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Beka iitapile kwi-cooker. Yongeza inyama. Galela umhluzi phezu komxube kwi-cooker.
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Gubungela kwaye upheke kwi-Low ye-8 kwiiyure ze-10 okanye kwi-High for 4 ukuya kwiiyure ze-5.
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Susa inyama kwi-cooker, ugcine iijusi zokupheka. Sika inyama. Ukusebenzisa i-spoon edibeneyo, dlulisela iitapile kwisitya esiphakathi. Sebenzisa i-masher yeitapile ukucola iitapile, ukongeza ngokwaneleyo kwijusi yokupheka, ukuba kuyimfuneko, ukumanzisa. Ncedisa inyama kunye namazambane ahlambulukileyo.
Iingcebiso
Ingcebiso: Ukuze ucoceke lula, dwelisa isipheki sakho esicothayo nge-liner ecothayo elahlayo. Yongeza izithako njengoko kuchaziwe kwiresiphi. Emva kokuba isitya sakho sigqibile ukupheka, cima ukutya kwi-cooker yakho ecothayo kwaye ulahle ngokulula i-liner. Musa ukuphakamisa okanye ukuthutha iline elahlayo enokutya ngaphakathi.
Izixhobo: 3 1/2- okanye 4-quart isipheki esicothayo
