Njira yofulumira komanso yokoma ya kugulira sabata la sabata. Sikuti zokhazokhazi ndi nkhumba zokha, koma glaze imakhala ndi zinthu zitatu zokha, zomwe zambiri mumakhala nazo. Kotero, ngati mukuyang'ana njira yatsopano, perekani mayeso okoma ndi osangalatsa.
Chimene Mufuna
- 4 fupa la nkhumba nthiti (pafupifupi 1 inch thick)
- Zokongoletsa: supuni 2/30 mL masamba a tarragon (kapena tsamba lapafupi parsley) lodulidwa
- Kwa Rub:
- 2 supuni ya tiyi / 10 mL nyanja yamchere
- Supuni 2 supuni / 10 mL anyezi ufa
- Supuni 1/5 mL marjoramu
- Zosankha: 1/2 supuni ya tiyi / 2.5 mL herbes de provence
- 1/2 supuni ya tiyi / 2.5 mL tsabola wakuda
- 1/4 supuni ya tiyi / 1.25 mL ufa wa adyo
- Kwa Glaze:
- 1/2 chikho / 120 mL manyuchi weniweni wa mapulo
- 1/4 chikho / 60 mL Dijon mpiru
- Supuni 1/15 mL mafuta odzola
Momwe Mungapangire Izo
Preheat grill chifukwa cha kutentha kwakukulu. Mu mbale yaing'ono, pangani mankhwala a mapulo ndi mpiru ndi mafuta. Khalani pambali. Sonkhanitsani zitsulo ndikuwongolera pambali zonse ziwiri za zokopa za nkhumba. Ikani pa grill ndi kuphika kwa mphindi 15, kutembenukira nthawi zina. Pakadutsa mphindi 3-4, kuphika pa mapulo. Ikani kwa mphindi imodzi, tembenukani, ndi kubwereza ndondomeko. Chitani izi nthawi zingapo. Onetsetsani kuti mukuyang'anitsitsa pa nthawiyi pamene shuga wambiri mumasamba a mapulo angayambitse.
Kamodzi kophika kamaphika kupyolera (kufika kutentha kwa mkati mwa osachepera 145 digiri F / 60 digrii C pa sing'anga, kapena mpaka madigiri 165 F / 75 digiri C bwino), chotsani kutentha ndi malo ku mbale. Muzipuma mpumulo kwa mphindi zisanu ndi kukongoletsa ndi tarragon opundulidwa kapena masamba a parsley.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 541 |
| Mafuta Onse | 27 g |
| Mafuta okhuta | 8 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 134 mg |
| Sodium | 1,456 mg |
| Zakudya | 28 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 44 g |