Nkhuku iyi yodzala ndi zokoma zambiri za ku Morocco, zidzakufooketsani m'maondo. Onetsetsani kuti mukuwombera mbewu ya chitowe ndi coriander kuti osowa awamasulidwe.
Chimene Mufuna
- 1 nkhuku yonse, kudula
- 1/2 chikho / 120 mL mafuta odzola
- Supuni 2 / cilantro 30 mL, odulidwa
- Supuni 2/30 mL mandimu
- Masipuniketi awiri / 30 mL paprika
- 2 cloves adyo, minced
- 1 1/2 supuni ya tiyi / 7.5mL mbewu za chitowe
- 1 1/2 supuni ya tiyi / mbeu 7.5 mL coriander
- 1/2 supuni ya tiyi / 2.5 mL turmeric
- 1/2 supuni ya tiyi / 2.5 mL sinamoni
- 1/2 supuni ya tiyi / 2.5 mL cayenne
- 1 1/2 supuni ya tiyi / 7.25 mL mchere wamchere
- 1/2 supuni ya tiyi / 5 mL tsabola wakuda
Momwe Mungapangire Izo
Mankhwala a chitowe ndi mbewu ya coriander mu skillet pamwamba pa kutentha kwakukulu kwa masekondi 30 mpaka zonunkhira. Sungani mbewu mu matope kapena mu zonunkhira zonunkhira. Phatikizani ndi mafuta, mandimu, paprika, adyo, turmeric, sinamoni, cayenne, mchere ndi tsabola.
Malo nkhuku mu thumba la pulasitiki losungunuka. Thirani kusakaniza pamwamba ndikugwiritsira ntchito phokoso. Sindikizani thumba ndi malo mufiriji kwa maola awiri kapena awiri.
Preheat grill.
Chotsani nkhuku mu thumba ndi kusiya zonse zotsalazo. Grill nkhuku pamoto moto pafupifupi 35-40 mphindi kapena mpaka kufika kutentha mkati 175 digiri F.
Mukakophika, chotsani nkhuku kuchokera ku grill ndikuzaza cilantro ndipo mudye mpunga, couscous, kapena quinoa.
Ngati mukufuna kukaniza nkhuku panthawi yophika, khalani kawiri kokha kamodzi kake. Gwiritsani ntchito theka la chisakanizo monga marinade ndikusungiranso hafu ina kuti mugwiritsire ntchito ngati baste pamene nkhuku imadya. Lembani mchenga pambuyo pa mphindi 20 zoyambirira zophika, ndi kubwereza katatu katatu, mpaka nkhuku yophika.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 602 |
| Mafuta Onse | 45 g |
| Mafuta okhuta | 9 g |
| Mafuta Osatchulidwa | 27 g |
| Cholesterol | 105 mg |
| Sodium | 982 mg |
| Zakudya | 14 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 36 g |