Ichi ndi chophweka, chokhachokha chokhacho chokhacho chimene sichifuna ntchito zambiri ndipo ndi bwino kwa chakudya cham'mawa cha chilimwe. Chifukwa halibut ndi mtundu wa nsomba zomwe ziribe mafuta, zimatha kuuma mosavuta pamene zophikidwa makamaka makamaka pa grill. Koma atakulungidwa pamtengo wa mkungudza, nsomba yofatsa, yoonda imakhala yonyowa ndi yowonongeka ndipo imakhala ndi utsi wosasamala umene sungapangitse kukoma kokoma kwa fyuluta.
Kuphika pa thabwa la mkungudza kumachotsanso kuopa kulikonse komwe nsomba zimagwera pa grill pomwe simukusowa kuziyika panthawi yopuma.
Musanaphike, muyenera kuzungulira matabwa a mkungudza mumadzi kwa mphindi makumi atatu (mpaka 2 hours) musanayambe kudya. Izi zimalepheretsa nkhuni kuti zisatenthe.
Chimene Mufuna
- 4butum, ama ma ola 8/225 magalamu aliyense
- Supuni 1 ya mafuta a maolivi
- Supuni 1 ya mchere
- Supuni 1 supuni yakuda
- 1 thabwa la mkungudza , loviikidwa m'madzi kwa mphindi 30
- Supuni imodzi yowonjezera maolivi mafuta
- Supuni 2 zowonongeka
- 3 Roma a tomato (odulidwa)
Momwe Mungapangire Izo
- Preheat grill kwa apakati kutentha. Dulani nsomba ndi mafuta ndikuzitsuka ndi mchere ndi tsabola wakuda.
- Ikani nsomba pa thabwa la mkungudza, ikani pa grill, ndi kutseka chivindikiro. Lolani nsomba kuphika kwa mphindi 12 mpaka 15 kapena mpaka kutentha kwa mkati kufika pakati pa 145 ndi 150 F (60 mpaka 50 C).
- Chotsani kutentha ndikutumikira ndi mafuta owonjezera a maolivi, odulidwa mwatsopano, ndi tomato odulidwa pamwamba.
Malangizo ndi Kusiyanasiyana
Kuti muzitsulola matabwa a mkungudza, mudzaze mbale yophika kapena kuphika poto lalikulu mokwanira kuti mutenge thabwa.
Ikani thabwa mu mbale ndikudzaza madzi kuti muphimbe. Pofuna kuti nkhuni zizimiridwe, ikani chakudya chambiri chokhala ndi chakudya (monga tomato) pamwamba.
Ngati mukufuna, mungagwiritse ntchito steak steak mmalo mwa zolemba za Chinsinsi ichi; Ngati mukufuna kulowetsa nsomba ina, pafupifupi nsomba iliyonse yoyera idzagwira ntchito bwino. Ingosintha nthawi yophika malinga ndi kuchuluka kwa nsomba.
Posankha mafuta a maolivi opukutira pamapeto, funsani botolo labwino-simukufuna kugwiritsa ntchito mafuta ophika kapena chinachake chomwe sichidya zokoma. Mafuta abwino kwambiri a azitona mafuta ndi abwino, monga mafuta ochepetsetsa monga adyo kapena basil, malinga ngati sangapikisane ndi zitsamba komanso mtengo wake. Mukhoza, ndikusintha zitsamba za zitsamba zosiyana siyana, parsley, tarragon, ndi cilantro ndizo zabwino zomwe mungasankhe; kungokhalira kulankhulana ndi anthu okhwima.
Ubwino Wopanga
Titha kudziwa kuti pankhani ya kuchita masewera ndi zabwino kwa inu. Koma phindu lanji lakumwaza pa thabwa? Kwenikweni zinthu ziwiri: Thupi ndi kukoma. Kuika chakudya pamtengo wounikira pamtunda kumapanga nthunzi yomwe imathandiza kucheka nsomba, kuzizira komanso kuzizira, pamene zimasakaniza chakudya ndi nkhuni zokha. Ngati mukufuna kusuta nyama ndi nsomba koma mulibe kuleza mtima (kapena bajeti) kwa wosuta fodya, ichi ndicho chinthu chabwino chotsatira. Mitengoyi imapezeka m'mitengo yosiyanasiyana ya matabwa, mkungudza, mapulo, ndi alder-ndipo aliyense amadya chakudya chake.
Onetsetsani kuti mumagula nkhuni zosatetezedwa monga nkhuni zothandizira zikhoza kukhala ndi mankhwala omwe angathe kuwononga chakudya ndikupha munthu amene akudya.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 356 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 136 mg |
| Sodium | 775 mg |
| Zakudya | 10 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 53 g |