Garlic ndi madzi a lalanje amathandizira kukoma nkhuku yosavuta, yowala . Mukhoza kugwiritsa ntchito madzi a lalanje nthawi zonse, koma madzi osungunuka a madzi a mandimu adzawonjezera kukoma ndi mtundu kwa msuzi. Gwiritsani ntchito mosavuta skillet nkhuku mbale ndi mpunga kapena mbatata ndi mbali masamba kapena saladi-steamed broccoli kapena nyemba zobiriwira ndibwino kusankha kapena kutumikira nkhuku ndi Kaisara kapena kuponyedwa saladi wobiriwira.
Mawere a nkhuku osabereka amphika mofulumira kwambiri, ndipo chifukwa cha mafuta awo ochepa, amakhala ouma kwambiri akamadya. Malingana ndi makulidwe a mawere a nkhuku, nthawi yophika ikhoza kusiyana kwambiri, kotero kugwiritsa ntchito nthawi yomweyo-kuwerenga thermometer ndiyo njira yabwino yotsimikizira kuti ndi yopatsa. Malingana ndi foodsafety.gov, nkhuku iyenera kuphikidwa kuti usachepetse kutentha kwa 165 F musanayambe kutumikira.
Chimene Mufuna
- 3 opanda ubongo, wopanda chikopa nkhuku (6 mpaka 8 ounces)
- Mchere wamchere ndi tsabola watsopano wakuda
- Supuni imodzi yosapitirira mafuta a azitona
- 2 anyezi wobiriwira (wochepa kwambiri)
- 6 sing'anga mpaka lalikulu cloves adyo (wosweka ndi minced)
- 1/4 chikho chochepa-sodium nkhuku msuzi
- 1/3 chikho cha lalanje
- Mwachidziwitso: masupuni awiri a shuga wofiira
- Dash wa msuzi wotentha, monga Tabasco
- Supuni 2 zophika mchere watsopano parsley kapena cilantro
Momwe Mungapangire Izo
- Gawani chifuwa cha nkhuku pang'onopang'ono kuti mupange mapulitsi awiri. Pula pakati pa mapepala awiri a pulasitiki kukulitsa wochepa thupi, pafupifupi 1/2 inchi wandiweyani. Bwerezani ndi mabere awiri otsala.
- Fukani mawere a nkhuku mopepuka ndi mchere wosakaniza ndi tsabola watsopano wakuda.
- Thirani mafuta a maolivi mu skillet kapena saute pan pa sing'anga-kutentha kwakukulu. Onjezani nkhuku ndi bulauni kwa mphindi ziwiri kapena zitatu mbali iliyonse.
- Kuchepetsa kutentha kwa sing'anga-peresenti ndikuwonjezera zowonjezera anyezi ndi adyo; Pitirizani kuphika, kuyambitsa, kwa mphindi ziwiri kapena zitatu motalika.
- Pakali pano, mu kapu kapena kapu ya kapu ya galasi, pangani msuzi, madzi a lalanje, shuga wofiira (ngati mukugwiritsa ntchito), ndi dash ya msuzi wotentha. Thirani nkhuku ndi adyo osakaniza.
- Phizani poto ndikuphika kwa mphindi 4 mpaka 5, kapena mpaka nkhuku yophika bwino. Kutentha kwa nkhuku kuyenera kulembetsa 165 F pa chakudya cha thermometer.
- Konzani nkhuku pamapiritsi ndi pamwamba ndi mapulogalamu ena a poto. Fukani ndi minced parsley kapena cilantro.
Malangizo
Pamene chophimba chimafuna kupatsa chifuwa cha nkhuku theka ndipo nkhuku za nkhuku ndi zazikulu (kukula kwake mpaka 6 mpaka 8), ganizirani choyamba kuti muzipanga mapiritsi awiri. Zimapangidwira ndi thinlets cutlets zokwanira kuti apange ngakhale mu makulidwe. Nkhumba imodzi yokwanira ya nkhuku imakhala pafupifupi ma ola 3/2 kapena 4.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 333 |
| Mafuta Onse | 18 g |
| Mafuta okhuta | 5 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 95 mg |
| Sodium | 179 mg |
| Zakudya | 11 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 32 g |