M'Chigiriki: παλίμα στο νονρνο, kutchulidwa pah-lah-MEE-thah stoh FOOR-palibe
Bonito, membala wa banja la mackerel , ndi wokondedwa kunyumba kwanga. Mwana wanga ali ndi nsomba zokhala ndi mamba, ndipo bonito alibe miyeso - yayikulu ya zovuta komanso zosavuta kuyeretsa! Chinsinsi cha nsomba ya bonito ndi cha bonito chophika chophikidwa ndi adyo ndi oregano chophikidwa ndi mbatata.
Chimene Mufuna
- Bonito 1 (pafupifupi mapaundi 3)
- 1/2 chikho cha maolivi
- 5-6 cloves wa adyo (magawo)
- Kulawa: mchere wamchere
- Kulawa: tsabola (mwatsopano pansi wakuda)
- Kulawa: Greek oregano (rigani)
- 1 mandimu (madzi a 2)
- Mapiritsi 2/2 a mbatata
- 1 1/3 makapu a madzi
Momwe Mungapangire Izo
Chotsani uvuni ku 355 ° F (180 ° C).
Chotsani ndi kusiya mutu ndi matumbo kuchokera ku nsomba. Dulani mosamala nsombazo mu theka la kutalika, kudula kumbuyo. Fukani nsomba ndi mchere, tsabola, ndi oregano. Ikani magawo a adyo kumalo ochepa kwambiri a nsomba.
Onetsetsani mbatata ndi kudula zidutswa zofanana ngati mphete. Fukani ndi mchere, tsabola, ndi oregano.
Ikani nsomba pamoto waukulu wokuwotcha, ndi kuzungulira ndi mbatata.
Onjezerani magawo otsala a adyo pa mbatata. Whisk pamodzi mafuta ndi mandimu ndikutsanulira pa nsomba ndi mbatata, ndi kuwonjezera madzi.
Kuphika pa 355 ° F (180 ° C) kwa maola 1/2.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 887 |
| Mafuta Onse | 52 g |
| Mafuta okhuta | 15 g |
| Mafuta Osatchulidwa | 28 g |
| Cholesterol | 215 mg |
| Sodium | 296 mg |
| Zakudya | 41 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 64 g |