Ukutya Inkukhu yeNkukhu -Iiresiphi zokuLahla ubunzima obumnandi

Izitya zenkukhu zokutya ziyindlela eyimfuneko yokunciphisa umzimba. ukunciphisa umzimba ekudleni Inika iprotheni ekufuneka idliwe ngeyona ndlela ilungileyo. Ngokutsho kwezazinzulu, ukutya okutyebileyo kwiprotheyini kunika ukuhlutha. Ukonyusa ikhalori yasemva kokutya ukutshisa ukuya kuthi ga kwi-35%.

Nangona uluhlu olubanzi lwemithombo yeprotheyini lukhoyo, ukusuka kwiimbotyi ukuya kwintlanzi ukuya kwinyama ebomvu, inkukhu yenye yezona zinto zidumileyo. Isizathu silula: Kulula ukuyilungisa kwaye inomxholo ophantsi wamafutha.

Ngoku makhe sijonge iindlela zokupheka zenkukhu ezinokutyiwa ngoxolo lwengqondo ngelixa ekutyeni.

Ukutya Chicken izitya

Inkukhu eBaked

izinto

• Ikhilogram enye yethanga lenkukhu
• Ikhilogram enye yamaphiko
• iitumato ezimbini
• iitapile ezimbini
• Iipepile ezintandathu eziluhlaza
• Zisixhenxe okanye ezisibhozo ii-clove yegalikhi
• ityuwa

kuqeqesho

• I-tablespoon enye ye-tomato intlama
• amacephe amabini yeoli
• ityuwa, pepper

Kwenziwa njani?

• I-tomato, iitapile kunye neepepile zinqumle zibe yi cubes zobukhulu obufanayo. 
• Geza imilenze kunye namaphiko kwaye uwafake kwi-strainer.
• Lungisa i-sauce kwisitya. Yongeza i-garlic echotshoziweyo kunye netyuwa kwi-sauce, xuba inkukhu kunye nale sauce.
• Thatha inyama yenkukhu oyilungisileyo kwisitya sokubhaka esigcotyiweyo. Yongeza imifuno eqoshiwe.
• Gubungela i-tray nge-foil.
• Ukupheka kwii-degrees ze-200, ukhangele ngamanye amaxesha kwaye ungeze amanzi ukuba kuyimfuneko.

Mushroom chicken saute

izinto

• Ibele lenkukhu enye
• igqabi letswele eliluhlaza
• Ipepile enye ebomvu
• Iipepile ezintathu eziluhlaza
• amakhowa asixhenxe
• iiclove ezintathu zegalikhi
• ityuwa, pepper
• Oyile engamanzi

Kwenziwa njani?

• Gcoba isifuba senkukhu kwiincinci ezincinci.
• Gcoba ama-mushroom, i-pepper ebomvu kunye ne-pepper eluhlaza kwimilinganiselo efanayo njengoko usika inkukhu.
• Yilahla inkukhu kwioli evuthayo. Emva koko yongeza i-pepper, igalikhi kunye namakhowa emva komnye. Zosa zonke izithako kunye.
• Yongeza ityuwa kunye nepepper ekugqibeleni. 
• Yiyeke ukuba ipheke, iya kuba ilungile emva kokuba ikhuphe amanzi ayo kwaye iwafunxe kancinci.

Inkukhu yeSauce yeSoy

izinto

• Ikhilogram enye yenkuku
• Amacephe amathathu e-soy sauce
• 3 isipuni seviniga
• Amacephe amathathu e-cornstarch
• Ipakethe yomgubo wokubhaka
• Thyme
• ityuwa
• ipelele ebabayo

Kwenziwa njani?

• Beka zonke izithako kwinkukhu kwaye udibanise. 
• Vumela umxube uhlale iiyure ezintathu okanye ezine.
• Yongeza isiqingatha seglasi yeoli yeoli kwi-pan yeTeflon kwaye upheke inkukhu kule pan imizuzu eyi-15, uvuselela ngamanye amaxesha. 
• Khonza kushushu.

Inkukhu eneziqholo 

izinto

• Imigqomo yenkukhu emithandathu
• Umnqathe omnye
• 1 zucchini
• Ipepile enye
• Itswele elinye
• amaqhekeza amathandathu egalikhi
• Amacephe amabini e-cornstarch
• Amacephe amabini e-soy sauce
• ityuwa
• Ipelepele emnyama
• amacephe amabini yeoli

Kwenziwa njani?

• I-anyanisi yinqumle kwaye uyiqhole ngeoli yeoli.
• Gcoba isanqante, i-zucchini, i-pepper eluhlaza kwi-cubes kwaye ungeze kwi-anyanisi. Yomisa ngakumbi.
• Gcoba igalikhi kwaye ungeze kwi-anyanisi. Yongeza i-soy sauce, i-curry, i-chili flakes, i-pepper emnyama, ityuwa kunye ne-cornstarch kwaye uzise kwi-thumba.
• Ngakolunye uhlangothi, i-fry i-drumsticks yenkukhu epanini. Beka inkukhu eqhotsiweyo kwisitya se-oven. Thela imifuno oyilungiselele kuyo kwaye ubhake ehovini kwii-degrees ezingama-200 imizuzu engamashumi amabini.

Inkukhu yeSesame

izinto

• Amabele enkukhu amane
• iminqathe ezine
• Itswele elinye
• itumato enye
• amacephe amabini yeoli
• Amacephe amabini embewu yeesame
• ityuwa

Kwenziwa njani?

• Fry i-karoti, ihlanjululwe kwaye inqunywe kwiintonga, ngeoli encinci. Yongeza i-anyanisi eqoshiwe kwaye uqhotse ezinye.
• Kwimbiza eyahlukileyo, gaya inyama yenkukhu egayiweyo kwioli encinci. Yilindele ukuba ikhuphe amanzi ayo kwaye uwafunxe kakuhle.
• Yongeza ityuwa kunye nembewu yesesame kwaye uqhotse ezinye. 
• Yongeza i-anyanisi eyosiweyo kunye neenqathe. 
• Yongeza utamatisi ogayiweyo kwaye upheke enye imizuzu emihlanu. 
• Khonza kushushu.

Inkukhu kunye Shallots

izinto

• I-500 grams ye-cubes yenkukhu
• 500 grams shallot
• Umnqathe omnye
• Iitapile enye
• Bezelye
• amacephe amabini yeoli
• ityuwa

Kwenziwa njani?

• Peel i-shallots kwaye uyifake embizeni. Yongeza ioli kunye nefry. Yongeza inyama yenkukhu kwaye uqhubeke utshisa.
• Yongeza iitapile ezigayiweyo, iiertyisi kunye neminqathe kwaye uzivumele zipheke emanzini azo.

Inkukhu Karnıyarık

izinto

• I-500 grams ye-cubes yenkukhu
• iitumato ezintathu
• Iipepile ezimbini eziluhlaza
• Itswele elinye
• Iiclove ezintathu okanye ezine zegalikhi
• Amaqanda amathandathu
• ityuwa
• Ipelepele emnyama
• namafutha omnquma

Kwenziwa njani?

• Gcoba ii-eggplants kwaye uzihlube. Zicwilise emanzini elamuni imizuzu eyi-15 ukuze zingabi mnyama.
• Ngakolunye uhlangothi, yinqumle i-anyanisi kwaye uyiqhole kwioli. Yongeza i-cubes yenkukhu kwaye uqhubeke utshisa.
• Gcoba iitumato ezimbini kwaye uzibeke embizeni. Yipheke de itumato ifunxe amanzi ayo. Yongeza ityuwa kunye nepepile kwaye udibanise kanye okanye kabini ngaphezulu.
• Sebenzisa i-spoon ukwenza i-gap phakathi kwe-eggplants egayiweyo kwaye ugcwalise inyama yenkukhu apho.
• Beka isilayi setumata kunye nepepile ngaphezulu. 
• Gcoba igalikhi kakuhle kwaye uyibeke kwi-cauliflower.
• Nciphisa i-tomato unamathisele kancinci kwaye uthele phezu kokutya. 
• Bhaka kwi-oven kwi-180 degrees imizuzu engama-25.

Inkukhu ebilisiwe

izinto

• Amagubu enkukhu asibhozo
• Iminqathe emibini ephakathi
• Iitapile ezimbini eziphakathi
• Itswele elinye
• icephe lebhotolo
• I-1 tablespoons yeoli yeoli
• Igaqa yegalikhi
• ityuwa eyaneleyo

Kwenziwa njani?

• I-Peel iitapile kunye neenqathe kwaye uzinqumle zibe nkulu. I-anyanisi ye-peel kwaye uyishiye ngokupheleleyo.
• Beka imigqomo embizeni kunye netswele kwaye uzalise ngamanzi aneleyo ukuvala ngeminwe emine.
• Yongeza ibhotolo kunye neoli yomnquma kwaye ubilise ngobushushu obuphakathi de bubile, uze ubilise ngobushushu obuphantsi eminye imizuzu elishumi. Okokuqala yongeza izaqathe kwaye ubilise imizuzu elishumi.
• Emva kwemizuzu elishumi, yongeza iitapile kwaye ubilise de athambe. Xa iifatata zibilisiwe, zisuse kwisitofu kwaye usebenze.

Inkukhu yeRosemary

izinto

• Iziqwenga ezine zethanga lenkukhu
• i-peppercorns emnyama
• imayonnaise
• rosemary entsha
• iitapile ezimbini
• iitumato ezimbini
• iiclove ezine zegalikhi
• ityuwa
• icephe lamanzi
• Izipuni ezine zeoli

Kwenziwa njani?

• Beka ityuwa kwiingceba zenkukhu. Ukusabalalisa i-mayonnaise kwinkukhu. 
• Beka ezi ziqwenga zenkukhu kwisitya sokubhaka.
• Emva koko uphonsa i-rosemary kunye ne-pepper emnyama kwinkukhu.
• Ngakolunye uhlangothi, nqunqa iitamatisi kunye namazambane kwiikota.
• Yongeza igalikhi kunye nezithako ozilungiselele kwisitya sokubhaka phakathi kweenkukhu.
• Gxobhoza ioli phezu kwayo kwaye wongeze amanzi. 
• Bhaka kwi-oven eshushu ngaphambili kwi-180 degrees de inkukhu ithosiwe.

Inkukhu yetshizi

izinto

• Ibele lenkukhu elinye
• I-125 grams ye-halloumi ushizi
• Amatswele amabini
• itumato enye
• iipepile ezimbini
• Ipepile enye ebomvu
• Isitya samakhowa
• I-rosemary, i-pepper emnyama, ityuwa
• namafutha omnquma

Kwenziwa njani?

• I-anyanisi yinqumle ibe ngamaqhekeza amhlophe. Yifake embizeni. Yongeza inyama yenkukhu egayiweyo kunye neoli kwaye ugxobhoze.
• Yongeza ama-mushroom aqoshiwe kwaye uqhubeke utshisa. 
• Yongeza i-pepper eqoshiwe kwaye uqhubeke uqhotsa ngelixa uvuselela.
• Sika i-halloumi ushizi kwiikhabhi, yongeze kwaye uqhubeke uqhotsa. 
• Yongeza utamatisi oqoshiwe, lungisa ityuwa kunye neziqholo kwaye uvumele ukupheka.

Inkukhu kwi-Oven Bag

izinto

• intshontsho elinye
• iitapile ezintathu
• iminqathe emithathu
• Iipunipoli ezimbini ze-tomato unamathisele
• I-Cumin, i-thyme, i-pepper emnyama, ityuwa kunye ne-curry
• Ibhegi enye yokubhaka

Kwenziwa njani?

• Sika iitapile kunye neminqathe. Nciphisa i-tomato unamathisele kwisitya, yongeza iziqholo kwaye udibanise.
• Faka isicelo le sauce oyilungiselele yonke inkukhu. Yibeke kwingxowa ye-oven.
• Beka imifuno oyilungiselele kwisikhwama kwaye uyivale.
• Gcoba isikhwama kwiindawo ezininzi kwaye ushiye ukubhaka kwi-oven kwii-degrees ezingama-200. Ipheka malunga neyure.
• KONWABELE UKUTYA KWAKHO!

Izitya zenkukhu zokutya esizinike iresiphi ngokuqinisekileyo ziya kuba luncedo ngexesha lenkqubo yakho yokulahlekelwa ubunzima.