Mavitamini a Titragon Ophika Ophikidwa

Mafupa a nkhukuwa amathira mafuta osakaniza ndi zamasamba, zitsamba ndi zonunkhira. Zokoma paokha, komanso zabwino mu tacos, wraps, ndi saladi.

Chimene Mufuna

• 4-5 mawere a nkhuku opanda ubwino (aliyense wa makilogalamu 170)
• 1/4 chikho (60 mL) tarragon watsopano (odulidwa)
• 1/4 chikho (60 mL)
• mafuta a azitona
• Supuni 4 ya lalanje (madzi a 1 lalanje)
• Supuni 2 timadzi mandimu (madzi a mandimu 1)
• Supuni 2 yalanje zest (zest wa 1 lalanje)
• Supuni 1 supuni ya mandimu (zest la 1 mandimu)
• 2 supuni ya supuni (mL 10) mchere
• Supuni ya supuni 2 (10 mL) ginger (grated)
• 2 cloves adyo (minced)
• 1/2 supuni ya tiyi (2.5 mL) ufa wa chili
• 1/2 supuni ya tiyi (2.5 mL)
• tsabola wakuda (nthaka)

Momwe Mungapangire Izo

1. Gwiritsani ntchito zopangira zonse, kupatula chifuwa cha nkhuku, mu mbale yosambira.
2. Tengani nkhuku mu thumba la pulasitiki losungunuka ndikuwonjezera marinade. Chisindikizo ndi malo mufiriji kwa maola 4.
3. Tenga nkhuku mu thumba ndikutsanulira marinade mu chotupa.
4. Bweretsani marinade ku chithupsa chabwino, kuchepetsa kutentha ndi kulola kutentha kwa mphindi zitatu.
5. Chotsani kutentha. Izi zidzagwiritsidwa ntchito monga baste kwa nkhuku pamene ili pa grill.
6. Preheat grill kwa sing'anga kutentha.

1. Tengani nkhuku pa grill ndikuphika kwa mphindi zitatu, tembenukani, mbali yamchere ndi marinade ophika ndi kubwereza ndondomekoyi ndi mbali inayo.
2. Chitani izi katatu pa mbali. Pamene kutentha kwa mkati kwafikira pakati pa madigiri 165-170, kuchotsani kutentha ndi kulola mpumulo kwa mphindi 3-5 musanayambe kutumikira.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	559
Mafuta Onse	34 g
Mafuta okhuta	8 g
Mafuta Osatchulidwa	17 g
Cholesterol	142 mg
Sodium	1,079 mg
Zakudya	15 g
Matenda a Zakudya	2 g
Mapuloteni	48 g

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