Iyi ndi njira yabwino koma yophweka yokonzekera nyanja. Nyoka ya supu ya batala imagwirizana bwino ndi nsomba yofewa. Kutumikira ndi mpunga ndi ndiwo zamasamba zokhala ndi chakudya chokwanira.
Chimene Mufuna
- Mapaundi awiri / 900 g nyanja
- Supuni 3/45 mL batala
- Madzi a 1 sing'anga mandimu
- Zakudya 1 1/2 zapadule zowonjezera maolivi
- Supuni 2/30 mL
- Italian Italian parsley , finely akanadulidwa
- 2 cloves adyo, minced
- 1/4 supuni ya tiyi / 1.25 mL ufa wa adyo
- 1/4 supuni ya tiyi / 1.25 mL paprika
- 1/4 supuni ya tiyi / 1.25 mL anyezi ufa
- 1/4 supuni ya tiyi / 1.25 mL mchere wa mchere
Momwe Mungapangire Izo
- Kukonzekera batala wa mafuta, kuphatikiza batala, mandimu a mandimu, ndi parsley, mu kapu yaing'ono. Chotsani kutentha kamodzi batala atasungunuka.
- Preheat grill kwa sing'anga kutentha kwambiri. Musanalowetse nsomba pa grill, onetsetsani kuti mafuta a grill ayamba. Izi zikhoza kuchitika pogwiritsa ntchito zipilala zazikulu, mapepala ophatikizidwa komanso mafuta otentha kwambiri. Mafuta a azitona adzagwira ntchito mu pinch. Lembani thaulo la pepala mu mafuta ndi kuthamanga kudutsa magalasi osachepera katatu kuti mupange malo osati. Izi zidzasunga nsomba kuti zisaswe panthawi yophika.
- Sakanizani anyezi a ufa, adyo, paprika, tsabola, ndi mchere mu mbale yaing'ono.
- Fukani chisakanizo kumbali zonse ziwiri za nsomba.
- Ikani nsomba pa grill ndikuphika kwa mphindi 7. Sinthani nsomba ndi malaya ndi mafuta a msuzi. Kuphika kwa pafupi maminiti ena asanu ndi awiri.
- Nsomba ikafika mkati mwake pafupifupi madigiri 145, kuchotsa kutentha, kutentha mafuta, ndi kutumikira ndi mbali zomwe mumazikonda.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 410 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 116 mg |
| Sodium | 330 mg |
| Zakudya | 17 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 45 g |