Kuthetsa nkhuku zowononga bajeti mu madzi a mandimu ndi mafuta zimalola kuti mchere wambiri wa mandimu ukhale wosakaniza. Zakudya zosavuta kuziphika kapena zophika , saladi watsopano wophika , ndi mbale ya zipatso izi zikhale chakudya chokwanira.
Chimene Mufuna
- 2 mapaundi nkhuku
- 1/4 chikho
- mafuta owonjezera a maolivi
- 1/3 chikho cha mandimu
- Supuni 1 ya mandimu
- Supuni 3 zophika
- msuzi watsopano (odulidwa)
- 1 clove adyo (osweka ndi odulidwa)
- Thirani supuni ya 3/4 (kuchepetsa 1/4 supuni ya supuni ngati mukugwiritsa ntchito nkhuku zokhudzana ndi sodium)
- 1/2 supuni ya supuni tsabola wakuda
Momwe Mungapangire Izo
Onetsetsani mafuta a azitona, madzi a mandimu, zitsamba, mandimu, adyo, mchere, ndi tsabola mpaka zonsezi zithetsedwa. Thirani marinade a mandimu mu galasi lalikulu lophika mbale; onjezani nkhuku ku mbale, kutembenuza zidutswa kamodzi kuti zivale ndi marinade. Phizani mbale ndi refrigerate nkhuku kwa ora limodzi, mutembenuzire zidutswa kamodzi pa mphindi khumi ndi zisanu.
Sakanizani grill kapena kusakaniza lalikulu skillet ndi mafuta ndi kuika pa sing'anga-kutentha kwambiri.
Konzani nkhuku zonse pa grill kapena kuyika nkhuku, mumagulu, kulowa mu skillet yotentha. Taya marinade. Ikani nkhuku kwa mphindi 4 kapena 6 mbali iliyonse. Nkhuku imapangidwa pamene mbali yowopsya imakhala yolimba kukhudza ndi kuyesa 165F panthawi yomweyo-kuwerenga thermometer. Kutumikira otentha ngati entree kapena refrigerate nkhuku ndikugwiritseni ntchito mu saladi.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 473 |
| Mafuta Onse | 29 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 15 g |
| Cholesterol | 127 mg |
| Sodium | 414 mg |
| Zakudya | 10 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 42 g |