Kudla isidlo esibalulekile, kodwa akufanele sikhuliswe ngokweqile kanye ne-caloric. Kusukela emasatheni nama-bacon, amazambane othosiwe ngenyama, i- pelmeni kanye nezinye "injabulo" kungcono ukwenqaba, kodwa inhlanzi, isibonelo, i-cod, ebhakawe nemifino, ayinempilo kuphela, kodwa futhi iyinambitha kakhulu. Le nhlanzi i-fat-fat, kodwa icebile nge-phosphorus ne-omega-3 acids, ngakho-ke siyothenga ikhodi futhi siqhubeke.
Uma usheshe
Kusukela emsebenzini, uvame ukuza ukhathele kangangokuthi asikho isikhathi, akukho amandla okuthakazelisa futhi ukuma eside epulatifomu. Senza kahle kakhulu: lungiselela izibopho ze-cod: inhlanzi, ebhakwe kuhhavini nemifino, izobe ilungele kungakapheli isigamu sehora.
Izithako:
- izinhlayiya zekhodi (ngaphandle kwesikhumba, amathambo, amathumbu) - 4 ama-pcs .;
- utamatisi aluvuthi amanzi - izingcezu ezingu-6-8;
- amafutha omnqumo engeziwe - 50 ml;
- zucchini encane encane noma zucchini - 1 pc.;
- usawoti - i-pinch engu-1;
- basil noma amanye amakhambi - ama-sprigs angu-2-3;
- ipulazi elisha elisemhlabathini etsheni - ukunambitha.
Ukulungiselela
I-recipe ye-cod ebhakiwe nemifino ilula. Lubise ukuma kwamafutha, ubeke utamatisi uthathe iziqephu, ufafaze nge-pepper, kuwo sibeka inhlanzi ehlanziwe futhi isomiswe ngethawula lephepha. Solim. Phezulu kwe-cod, usakaze imibuthano ye-zucchini (uthathe kancane kancane), engeza usawoti bese uyithumela kuhhavini elifudumeleyo isigamu sehora. Engeza imifino kanye nanoma yisiphi isobho ekuthandeni kwakho.
Uma ungasheshi
Uma kukhona isikhathi nesifiso sokupheka into engavamile, ukhetho oluhle kakhulu, isibonelo, ngeSonto lokudla kwasemini - ikhodi, egoqwe ngemifino, ebhaka kuhhavini.
Izithako:
- izinhlanzi ezisanda kuqhwa, mhlawumbe, zigcwele - 1,5-2 kg;
- izaqathe ezinkulu orange - 1 pc.;
- anyanisi onion omuncu - ama-2 ama-pcs.;
- utamatisi avuthiwe, hhayi obomvu ngamanzi - 2 ama-pcs.;
- i-zucchini encane noma ithanga lonyaka - 70 g;
- amafutha angenalutho okuvela ku-sunflower odorless - 40 ml;
- lemon - ΒΌ piece;
- usawoti, i-pepper ehlanzekile emhlabathini - ukunambitha.
Ukulungiselela
I-cod enezinyosi, ebhakakwe ngemifino, iphekwe ngo-foil. Kusuka kushidi eliphindwe kabili uma nje inhlanzi, sakha i-substrate, siyihlanganise ngesigamu bese sigoba emaphethelweni (kufanele ibukeke njengesikebhe). Sihlanza izaqathe, i-zucchini noma ithanga, anyanisi. Sakha ama-cubes amancane, kanye nokusika utamatisi. On amafutha yemifino, evuthayo ekhanda elikhanyayo, gazinga imifino cishe kuze kuphekwe. Siyahlanza futhi sihlanza izinhlanzi. Esikhathini esiswini, sibeka imifino, sibeka izinhlanzi ezithombeni, imifino esele isatshalaliswa ngenhla. Bhaka cishe imizuzu engaba ngu-40 nge-warm-up evamile. Ukukhonza, ukufafaza ngamanzi kalamula. Ngokucophelela i-cod nemifino, ebhaka kuhhavini, izovela ngewayini elimhlophe elimhlophe noma ama-saladi obhiya kanye nemifino.