Mafuta a Basamu Anasambitsidwa Mafupa a Chikuku

Vinyo wosakaniza vinyo, adyo ndi zokometsera zosavuta zimapatsa bwino mafupa a nkhuku wouma kapena ophika. Gwiritsani nkhuku yowakometsera yokometsera ndi masamba atsopano kapena saladi, pamodzi ndi mbatata kapena mpunga. Gwiritsani ntchito mafupa a nkhuku kapena cutlets kuti izi zisawonongeke ku Mediterranean pa chakudya chamadzulo.

Chimene Mufuna

• 1 1/2 mapaundi a nkhuku opanda bonkho kapena nkhuku cutlets
• 1/3 chikho cha vinyo wosasa
• 1/4 chikho chowonjezera namwali mafuta
• 2 supuni ya tiyi ya minced adyo
• Supuni 1 ya mchere wosakaniza
• Supuni 1 yowuma tsamba oregano
• Supuni ya 1 youma masamba
• 1/2 supuni ya tiyi ya masamba ya thyme
• 1/4 supuni ya supuni pansi tsabola wakuda

Momwe Mungapangire Izo

1. Ikani nkhuku mu kapu kapena pulasitiki kapena thumba la chakudya.
2. Mu mbale kapena chikho chachikulu, yikani viniga wosasa, mafuta, adyo, mchere, oregano, basil, thyme ndi tsabola. Whisk kuti mugwirizane.
3. Thirani kaphatikizidwe ka marinade pa nkhuku ndikuyamba kuvala bwino. Tsephila chidebe kapena kusindikiza thumba ndi refrigerate.
4. Lolani nkhuku iwononge maola 1 mpaka 6.
5. Gwiritsani nkhuku pa grill kapena mu poto ya grill, mutembenukire ku mbali zonse ziwiri mpaka mutaphika. Kuphika nthawi kumasiyana malinga ndi kukula kwa nkhuku. Mawere a nkhuku amatha kutenga mphindi 6 mpaka 8 kumbali iliyonse, koma cutlets ochepa amatenga nthawi yochepa.

1. Pakatha, nkhukuyi idzalembetsa 165 F panthawi yomweyo-werengani zakudya zotentha kwambiri m'thupi la nkhuku.
2. Kuphimba, yikani poto yophika ndi zojambulazo; spray ndi kuphika osaphika. Konzani nkhuku pazojambulazo.
3. Bzalani nkhuku kwa mphindi 10 mpaka 16, kutembenukira kamodzi panthawi yopuma (yochepa nkhuku cutlets ikhoza kutenga nthawi yochepa).
4. Yang'anani mwatcheru ndikuyang'ana zopereka ndi thermometer ya chakudya. Idzalembetsa 165 F pamene nkhuku yatha.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	524
Mafuta Onse	36 g
Mafuta okhuta	8 g
Mafuta Osatchulidwa	19 g
Cholesterol	142 mg
Sodium	717 mg
Zakudya	1 g
Matenda a Zakudya	0 g
Mapuloteni	45 g

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