Turkey yokulungira mu uvuni - Chinsinsi ndi chithunzi chophika ndi prunes * Crossfit

Nyama ya ku Turkey - 650-700 g (sirloin)
Msuzi wofewa - 200-250 g
Msuzi wofewa - 200-250 g
Lalanje - 1 pc.
Zamasamba - kulawa (pakudzaza)
Prunes - kulawa (pakudzaza)
Masamba mafuta kulawa
Hazel - kulawa (pakudzaza)
Zonunkhira kuti mulawe

Mapuloteni 16.3 g
Mafuta 3.2 g
Zakudya 6.6 g

Takonza chophweka chophweka ndi zithunzi pang'onopang'ono, molingana ndi momwe mungakonzekerere msanga ndi tchizi ndikudzaza uvuni.

Kutumikira Pachidebe: Mapangidwe 6.

Gawo ndi tsatane malangizo

Oven Turkey roll ndi chakudya chokoma komanso chopatsa thanzi cha PP chomwe chitha kuphatikizidwa pazakudya zilizonse. Nyama ya ku Turkey ndi zakudya.

Ubwino wa mankhwalawa umapezeka mu mavitamini E ndi A, omwe amafufuza (kuphatikiza magnesium, phosphorous, sodium, calcium, potaziyamu ndi ena), mapuloteni apamwamba kwambiri azinyama. Kuphatikiza apo, mulibe cholesterol mthupi lonse.

Zowotchera za Turkey ndizosavuta kukumba ndi kupukusa. Ndi njira yabwino yopezera chakudya chamadzulo kwa aliyense amene akuyang'ana kuti akhale wathanzi, kuchita masewera olimbitsa thupi, ndikungotsatira njira zabwino zopezera zakudya zabwino.

Chimodzi mwapadera pa mbale ndikuti imatha kukhala yotentha kapena yozizira. Tiyeni tiyambe kuphika mpukutu wosangalatsa waku uvuni kunyumba pogwiritsa ntchito njira ndi zithunzi ndi sitepe.

Gawo 1

Muyenera kuyamba kuphika pokonzekera msuzi womwe Turkey adzaphikidwe. Kuti muchite izi, tengani lalanje. Sambani bwinobwino. Kenako, dulani zipatsozo pakati. Pambuyo pake, pogwiritsa ntchito juicer (wamba, buku lidzachita), muyenera kufinya msuzi.

Gawo 2

Tumizani poto ndi madzi pang'ono ku chitofu (pafupifupi theka la zomwe mumapanga madzi a lalanje). Onjezani zonunkhira zomwe mumakonda pamenepo. Mwachitsanzo, turmeric, zitsamba zouma, adyo wouma, ndi anyezi ndizabwino. Ndiye kutsanulira mu saucepan ndi cholizira lalanje madzi. Sakani msuzi kwa mphindi zisanu kapena khumi pamoto wochepa.

Gawo 3

Tsopano muyenera kuwonjezera timitengo tingapo ta sinamoni ku msuzi wamtsogolo. Pitirizani kuphika kwa mphindi imodzi kapena ziwiri ndikuzimitsa kutentha. Msuzi wakonzeka. Ikani pambali pakadali pano.

Gawo 4

Pambuyo pake, muyenera kusamalira kudzazidwa kwa Turkey. Ikani tchizi wofewa m'mbale. Sakanizani bwino ndi mphanda kuti mutenge misala yofanana.

Gawo 5

Kenako, muyenera kutsuka masamba. Mutha kugwiritsa ntchito parsley, katsabola, letesi, kapena cilantro. Ganizirani zomwe mumakonda. Dulani zitsamba muzidutswa tating'ono kapena muzidula bwino. Tumizani ku mbale ya tchizi. Pambuyo pake, muyenera kutsuka prunes ndi nthunzi m'madzi otentha kwa mphindi zitatu kapena zisanu. Kenako prunes iyenera kudulidwa mzidutswa tating'ono ndikuyika mbale ya tchizi. Hazel ayenera kusenda ndikuwonjezeranso pachidebecho. Sikoyenera kudula mtedza, asiyeni akhale athunthu.

Gawo 6

Tengani turkey loin (kapena bere, koma yoluka ngati ilipo), sambani ndikumapukuta ndi matawulo apepala. Pambuyo pake, muyenera kudula utambowo kutalika kuti musakhale opanda kanthu. Ikani nyamayo pa bolodi kapena pamalo antchito. Ikani filimu yolumikiza pamwamba ndikupukutira Turkey ndi pini. Muyenera kupeza cholembera chofanana.

Gawo 7

Tsopano mutha kuchotsa filimu yolumikiza. Ikani zodzaza ndi nyama yokonzeka. Iyenera kuyikidwa mosanjikiza m'mbali mwa nyama.

Gawo 8

Chotsatira, muyenera kupukusa nyama mosamala kuti mpukutu upezeke ndipo kudzazidwako sikuchokeramo. Kenako, mangani ndi twine. Kuti muchite izi, chogwirira ntchito chimamangirizidwa koyamba, kenako kenako. Yambirani chithunzi. Ikani mbale yophika yoyenera kuphika uvuni. Kenako, Turkey ndi kudzoza ndi mafuta masamba. Nkhunguyo imafunikiranso kudzoza pang'ono.

Gawo 9

Thirani msuzi wokonzeka wa lalanje ndi zonunkhira pa nyama. Atawira, udakhala wonenepa. Yesetsani kuwonetsetsa kuti msuzi suli mawonekedwe okha komanso umakwiranso Turkey. Izi zipanga kutumphuka kokoma kwa golide.

Gawo 10

Ikani nyama mu uvuni yomwe idakonzedweratu mpaka madigiri 180. Kuphika kwa mphindi 30. Simuyenera kukulunga zojambulazo. Chifukwa cha msuzi, Turkey idzakhala yowutsa mudyo komanso yosangalatsa. Kenako chotsani poto wa nyama ndikutsanulira msuziwo kunja kwa Turkey kuti apange kutumphuka. Kenako tumizani nyama ku uvuni ndikupitiliza kuphika kwa mphindi 20.

Gawo 11

Ndizomwezo, nyama yakonzeka. Itha kuchotsedwa mu uvuni. Lolani chakudyacho chiziziziritse pang'ono kapena chizizireni kwathunthu ngati mukufuna kuchiziziritsa kukhosi.

Gawo 12

Zimatsalira kusamutsa mankhwalawo ku mbale yotumizira, chotsani twine ndikudula magawo. Mutha kuwonjezera mbaleyo ndi broccoli wophika komanso ma cranberries atsopano. Likukhalira ndi nyama yathanzi komanso yathanzi, yomwe imapangidwa molingana ndi njira yophweka pang'onopang'ono. Imatsalira kutumizira mpukutu wa Turkey patebulo ndikuyesera. Sangalatsidwani ndi chakudya chanu!