Nyama yamakonoyi ikukumbutsani za mkate wa amayi anu kapena agogo anu. Khalani odzichepetsa nthawi zonse, nyama ya nyama imatengedwa kuti ndi imodzi mwa zakudya zomwe Amitundu amakonda kwambiri. Ndipo n'zosavuta pa bajeti!
Pali mitundu yonse ya zinthu zomwe mungachite kuti muzimangirira nyama ya tsiku ndi tsiku. Powonjezerapo, onjezerani 1/4 chikho cha tsabola chodula bwino kwambiri ndi tsabola yofiira kwa nyama yosakaniza. Pofuna mkate woumba, sungani masamba ochepa pa supuni imodzi ya mafuta kapena mafuta. Ng'ombe yamakono ya 80/20 mpaka 85/15 ndi yabwino kwa nyama yowutsa madzi. Ng'ombe yowonongeka ingatanthauze mkate wouma komanso wosasangalatsa. Ngati nkhumba yanu ikudalira kwambiri, yikani gawo limodzi la magawo atatu mpaka atatu pa nkhumba.
M'malo mwa osokoneza, omasuka kugwiritsa ntchito zinyenyeswazi zabwino. Kapena mugwiritsire ntchito oats mwamsanga m'malo mwa mkate. Pamwamba pa nyama ya nyama ndi ketchup yowonjezera, chili cha msuzi, kapena chipatso cha msuzi .
Pewani chophikacho ndikuphika mu mapeyala awiri a banja lalikulu. Kapena mupangire nyama imodzi yamasiku ano ndi kuimitsa yachiwiri kuti mudye chakudya cham'mawa. Pewani nyama yafriji mufiriji ndikubwezeranso mu uvuni wa 350 F. Kapena fungitsani magawo a nyama ya nyama ndi kuwabweretsanso mu uvuni wa microwave.
Chimene Mufuna
- 2/3 chikho mkaka
- 1/2 chikho chimawomba zinyenyeswazi (pafupifupi 8 mpaka 10 mchere, wosweka)
- Dzira lalikulu 1 (lomenyedwa)
- 1/4 kapu ketchup (kapena chilipi msuzi)
- Supuni 1
- Msuzi wa Worcestershire
- 1 anyezi anyezi (pafupifupi 1/4 mpaka 1/2 chikho,
- finely akanadulidwa )
- Supuni 1 ya mchere
- 1/8 supuni ya supuni tsabola wakuda
- 1 1/2 mapaundi pansi pa ng'ombe
Momwe Mungapangire Izo
- Kutentha uvuni ku 350 F (180 C / Gasi 4).
- Mu mbale yaikulu, phatikizani mkaka ndi osweka; tiyeni tiime kwa pafupi mphindi ziwiri kapena zitatu. Whisk mu msuzi, ketchup, ndi Worcestershire msuzi. Onetsetsani anyezi, mchere, ndi tsabola muzosakaniza ndikuonjezerani chinyama. Sakanizani bwino koma osapitirira-kusakanikirana.
- Pangani chophika cha nyamalo mu mkate ndi kuziyika mu mbale yophika, phala la nyama, kapena papepala la mkate wokwana 9-in-5-inch.
- Kuphika nyama ya nyama mu uvuni wokonzedweratu kwa ora limodzi mpaka 1 ora ndi mphindi 15.
- Ngati mukufuna, tambani ketchup pamwamba pa nyamalo pafupi mphindi 5 mpaka 10 musanakonzekere.
- Kutentha kosachepera kotetezedwa kwa nyama ya pansi ndi 160 F. Zosachepera kwa nkhuku za nthaka ndi 165 F.
Zokuthandizani Zakudya Zakudya
- Kuti muphike nyama ya nyamayi mopepuka , yikani zowonjezera mu mbale ndikusakaniza bwino. Lembani wophika pang'onopang'ono ali ndi zojambulazo, kusiya mapeto ake mokwanira kuti akweze nyamayi pamene itatha. Pukutani mankhwalawa ndi kuphika osaphika kapena kutsuka ndi mafuta a masamba. Pangani chisanganizo cha nyamalo mu mkate wozungulira kapena wofukiza ndi kuziika pakati pa wophika pang'onopang'ono. Kuphika pamalo otsika kwa maola 3 kapena 4, kapena mpaka panthawi yomweyo-werengani makina odzola zakudya otentha pafupifupi 160 F. Ngati mukufuna, perekani ketchup pa mkate wa mphindi 10 musanakonzekere. Gwiritsani ntchito mapeto a zojambulazo kuti mutenge mkatewo kuchokera kwa wophika pang'onopang'ono. Kagawo ndikutumikira.
- Pakati pa mikate imodzi, kuphika nyama yosakaniza mu tini yamkati .
- Pewani mafuta ochulukirapo pogwiritsira ntchito poto yamagetsi ndi choikapo kapena mutsuke mafuta owonjezera nyamayi itangotha.
- Sakanizani zosakaniza mofatsa. Kuwonjezera-kusakaniza kapena kukanyamula mu poto molimba kwambiri kumapangitsa nyama ya nyama kukhala yovuta kwambiri.
- Kuti muwone kuchepetsa zokolola, musati mulawe nyama yaiwisi ndi osakaniza mazira. Frying nyama yaing'ono ya nyama ndiyeno kulawa. Sinthani nyengoyo molingana.
- Kuti mudye nyama yambiri, mugwiritsire ntchito pulogalamu ya zakudya kuti muchepetse ndiwo zamasamba ndikuwatsitsa pang'ono pang'ono mafuta kapena mafuta.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 425 |
| Mafuta Onse | 21 g |
| Mafuta okhuta | 8 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 172 mg |
| Sodium | 293 mg |
| Zakudya | 12 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 45 g |