Imeneyi ndi njira yofulumira komanso yophweka yokonzekera mawere ndi nkhuku zokoma. Grills iwo otentha ndi omaliza ndi kusangalala ndi malo omwe mumawakonda mbale. Kuti mupeze zotsatira zabwino, yesetsani kupatsa nkhuku pafupifupi theka la makulidwe ake pophimba ndi pulasitiki ndikugwiritsira ntchito khitchini kapena pini. Izi zimathandiza marinade kudutsa bwino kwambiri.
Chimene Mufuna
- 4 zopanda pake, zifuwa za nkhuku zopanda khungu
- Supuni 2/30 mL
- mafuta a azitona
- Supuni 1/15 mL mandimu
- Supuni 1/15 mL odulidwa
- thyme watsopano kapena supuni 1 yowuma youme
- 2 cloves adyo minced
- 1/2 supuni ya tiyi / 2.5 mL mchere wa mchere
- 1/4 supuni ya tiyi / 1.75 mL tsabola wakuda
Momwe Mungapangire Izo
1. Gwiritsani mafuta, mandimu , thyme, mchere, tsabola wakuda ndi adyo mu mbale yaing'ono. Ikani nkhuku mu thumba la pulasitiki losungunuka ndi kuphimba ndi kusakaniza. Sindikizani thumba ndikulola nkhuku kuti igwe m'firiji kwa maola 1-4.
2. Preheat grill kwa apakati-kutentha kwambiri. Malo nkhuku pa grill ndi kuphika kwa 12-14 mphindi, kutembenukira pakati pa nthawi yophika. Chotsani marinade otsala. Mafupa a nkhuku ayenera kufika kutentha kotentha kwa madigiri 165 m'gawo lakuda kwambiri asanayambe kuphika.
Akafika kutentha, chotsani kutentha, khalani pa mbale ndikusiya nyama yopuma kwa mphindi zingapo musanayambe kutumikira.
3. Kagawani ndikutumizira wraps komanso saladi. Izi zifuwa za nkhuku zowonongeka ndizofunikira kudya zakudya zoyera, mapuloteni apamwamba komanso zakudya zochepa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1305 |
| Mafuta Onse | 77 g |
| Mafuta okhuta | 21 g |
| Mafuta Osatchulidwa | 33 g |
| Cholesterol | 418 mg |
| Sodium | 694 mg |
| Zakudya | 12 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 133 g |