Katemera Wophimba Nkhumba Kutayira ndi Mbatata

Izi zophika nkhumba zimatayika ndi mbatata Chinsinsi zimakhala zosavuta kukonzekera. Wothiridwa ndi adyo, anyezi, thyme ndi chives, mbale iyi ndi yokoma komanso yowutsa mudyo. Zimakhalanso zosavuta kuyika pamodzi pa nthawi yochepa ya sabata-kuwaza ndi zochepetsera ndi malo ophika.

Nyama ya nkhumba imatuluka ndi minofu yomwe ili pamwamba pa nthiti ya nkhumba. Ndiwopepuka komanso yotsika mtengo kuposa njira ya njuchi ndipo imakonzedwa komanso yophikidwa mofanana. Nyama ya nkhumba ikadali "nyama ina yoyera," ndipo imakhala yabwino kwambiri kwa iwo amene amawona cholesterol ndi mafuta omwe amadya chifukwa chochepa kwambiri mafuta, mafuta ndi kolesterol. Ali ndi kukoma kofatsa-kofanana ndi nkhuku-ndipo ndiwopanda wangwiro wosakaniza kuwonjezera kukhudza kwanu.

Tumikirani nkhumba zotsekemera ndi mbatata ndi masamba odyera mbale kuti adye chakudya chonse chomwe chingamveke chapadera kwambiri kuti chitumikire ku banja pakati pa sabata!

Chimene Mufuna

• 1 nkhumba yopanda kanthu yodula roast, pafupifupi mapaundi 3 kapena 4
• 1 1/2 supuni ya supuni adyo ufa,
• adagawanika
• Supuni 1 supuni ya anyezi
• 2 1/2 supuni ya tiyi yasambitsa thyme, yapatulidwa
• Mchere ndi tsabola, kuti mulawe
• 4 mpaka 6
• mbatata yapakati
• Supuni 2
• mafuta owonjezera a maolivi
• Masipuni 1 mpaka 2 a zophika zouma kapena zatsopano

Momwe Mungapangire Izo

1. Yambani uvuni ku 325 F.
2. Pukutani nkhumba yodzala ndi supuni 1 ya ufa wa adyo, supuni ya supuni ya anyezi ndi supuni 1 1/2 ya thyme. Fukusira ndi mchere ndi tsabola ndikuika nkhumba kuti ikhale yosalala. Kutentha kwa mphindi 50 mpaka 55.
3. Pakali pano, peel ndi kotala mbatata. Kuphika m'madzi otentha kwa mphindi 10. Ayenera kukhala olimba.
4. Kutani, lolani kuzizira ndikuika mbatata mu mbale yayikulu; kuthira mafuta, supuni 1 zouma thyme, chives, 1/2 supuni ya supuni ya adyo ufa ndi mchere ndi tsabola.

1. Ikani mbatata kuzungulira nkhumba, ndipo muwotchere mphindi 45 mpaka 60, kapena mpaka nkhumba imalembetsa 155 F pa thermometer ya nyama.
2. Dulani chofukizira cha nkhumba ndi chophimba ndipo muzipuma mphindi pafupifupi 15 musanayambe kupaka.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	373
Mafuta Onse	19 g
Mafuta okhuta	7 g
Mafuta Osatchulidwa	8 g
Cholesterol	93 mg
Sodium	415 mg
Zakudya	10 g
Matenda a Zakudya	1 g
Mapuloteni	38 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)