Kulowa kabokosi kosungunuka komwe kumakhala kofiira ndipo kumatha kudyedwa ndi nyama kapena mkaka, kumangoyambitsa zokhazokha pa nsomba, kujambula chingwecho mobisa, ndi kuphika.
Chinsinsi chachisanu ndi chimodzi chophweka ndi chosavuta kupanga, chokhala ndi thanzi komanso chosavuta kudya, komanso chokondweretsa kwambiri kwa alendo-makamaka pamene mukuyang'ana zokometsetsa zokometsera za saundon kuti mupange.
Chimene Mufuna
- 4 pounds nthonje (mwatsopano, osati mazira)
- Supuni 6 za mandimu
- Mafuta a supuni 3 (
- maolivi kapena canola )
- 3 cloves adyo (minced)
- Supuni 1 ya mchere
- Tsabola 3/4
Momwe Mungapangire Izo
- Mpweya wotentha ku 425 F.
- Oyeretsani, tsatsani ndi kuyanika.
- Malo a kasupe-khungu pamtunda-pa chidutswa cha aluminiyumu chojambula chomwe chiri chachikulu chokwanira kuzungulira firimu lonse. Kenaka muyike pa pepala lophika kapena poto losaya.
- Mu mbale yaing'ono, sakanizani madzi a mandimu, mafuta, adyo, mchere, ndi tsabola.
- Thirani zokometsera pamwamba pa fyuluta.
- Manga chojambulacho pafupi ndi nsomba. Sindikizani m'mphepete mwabwino bwino, koma musalole kuti nsomba zikule.
- Ikani nsomba kwa mphindi 10 kuti kutentha kudutse chojambulacho. Kenaka yikani mphindi 10 peresenti iliyonse ya nsomba. Salmoni imatha pamene imawoneka mosavuta ikayesedwa ndi mphanda.
- Mukamaliza, chotsani kuchokera ku ng'anjo, musamapezekanso, musiye khungu la nsomba ndipo muzitentha.
Zindikirani: Nsomba yotengedwa mwatsopano kuchokera ku sitolo ya nsomba nthawi zambiri imakhala bwino kuposa nsomba yomwe idagulidwa ku golosale.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 377 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 122 mg |
| Sodium | 109 mg |
| Zakudya | 6 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 44 g |