Chokoma chokoma cha nkhuku cha nkhuku chimatenga maminiti pang'ono kuti aponyedwe palimodzi ndikuphika manja m'manja mwa wophika pang'onopang'ono. Wotentha komanso wotonthoza, komanso wothandizira ana, chifukwa cha zokoma zokometsetsa kuti kirimu cha kirimu ndi msuzi wotsitsimula umapereka. Zomwe mukuyenera kuchita ndi kuponyera zitsulo mu wophika pang'onopang'ono, kuziyika, ndi kuziiwala mpaka nthawi yakudya!
Chinsinsicho ndi chodziwika, ndipo chiri chosavuta. Onjezerani zowonjezera zowonjezereka ngati mukufuna, kapena kuwonjezera kaloti za ana kapena kaloti wothira ku mphika. Kuti mukhale ndi mitundu yambiri ya mavitamini, onjezerani zamasamba, ndiwo zamasamba, nyemba zobiriwira kapena broccoli. Muzimasuka kuti mutenge m'malo mwa kirimu supu ndi kirimu cha bowa kapena kirimu cha supulo ya udzu winawake. Ngati mumagwiritsa ntchito kirimu cha supu ya bowa, onjezerani zam'chitini kapena bowa watsopano mu mphika pamodzi ndi udzu winawake ndi anyezi ngati mukufuna.
Msuzi wophika wophika amathandiza kwambiri nkhuku ndi msuzi. Kapena perekani nkhuku ndi mbatata yosenda . Yonjezerani saladi kapena zophika zowonjezera chakudya chamadzulo. Chakudya chimenechi chidzakhutiritsa aliyense, kuyambira ana okalamba mpaka akuluakulu!
Chimene Mufuna
- 2 mapaundi boneless nkhuku bere halves (pafupi 4 mpaka 6)
- 1/4 chikho chinasungunuka batala
- 1/4 supuni ya supuni mchere wosakaniza (kapena kulawa)
- 1/8 supuni ya supuni pansi tsabola wakuda (kapena kulawa)
- 1/2 supuni ya supuni yowuma youme (kapena kulawa)
- 1 clove adyo (minced)
- 1 chikho chinadulidwa anyezi
- 1/2 chikho chodulidwa chodyera
- 1 (10 1/2-ounce) akhoza kudya supu ya nkhuku
- 8 ounces kirimu tchizi, tchepetseni tizilombo (tingagwiritse ntchito mafuta ochepa)
- 1/2 chikho
- nkhuku katundu (makamaka unsalted kapena otsika sodium)
Momwe Mungapangire Izo
- Pat nkhuku za nkhuku zouma ndi mapepala amapepala ndikuzikonza mu mphika.
- Sungani nkhuku ndi batala wosungunuka ndikuwaza ndi mchere, tsabola, thyme, ndi adyo.
- Onjezerani anyezi ndi udzu wodulidwa mu mphika.
- Mu mbale, kuphatikiza zonona za supse ya nkhuku, msuzi wa nkhuku ndi kirimu. Thirani nkhuku ndi ndiwo zamasamba.
- Phimbani ndi kuphika pansi kwa maola asanu kapena asanu ndi awiri.
Malangizo
Mafupa a nkhuku ndi osavuta kukonza wophika pang'onopang'ono, koma pali zochepa.
Nsomba za nkhuku zophika zingakhale zouma komanso zowonongeka. Pofuna kupewa izi, yang'anani nkhuku zachifundo pambuyo pa maola asanu, makamaka ngati mphika wanu umapangira msanga. Malingana ndi USDA, kutentha kochepa kwa nkhuku ndi 165 F. Ngati mukufuna kutsimikiza kuti nkhuku yophikidwa kuti ikhale yangwiro, yang'anani kutentha ndi pulogalamu yowonongeka.
Nthanso za nkhuku zopanda mphamvu ndizo njira ina yopezera izi. Nkhuku za nkhuku ziri ndi mafuta ambiri, kotero iwo amakhala okhululuka kwambiri. Nkhuku za nkhuku zimakhala zokoma komanso zowutsa mudzuwa ngakhale zitatha nthawi yaitali. Ngati mukuyenera kukhala kutali kwa maola 7 kapena kuposerapo, mungafune kusankha miyendo ya nkhuku.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 631 |
| Mafuta Onse | 43 g |
| Mafuta okhuta | 19 g |
| Mafuta Osatchulidwa | 14 g |
| Cholesterol | 190 mg |
| Sodium | 408 mg |
| Zakudya | 15 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 46 g |