Pofikira nkhuku za nkhuku zili zokoma komanso zokoma, zomwe zimapanga njira yowonjezera yogula nkhuku, zomwe nthawi zina zingakhale zowuma komanso zowonjezera. Gwiritsani nkhuku poached mumakonda msuzi maphikidwe, mu saladi, burritos, kapena saladi yodzazidwa.
Chimene Mufuna
- 2 zifuwa zopanda khungu zopanda khungu (pafupifupi mapaundi 1)
- 1 1/2 - 2 makapu mafuta omasuka, otsika sodium nkhuku msuzi (kapena madzi)
- 2 tsp. zouma zitsamba zosakaniza
- 1 bay tsamba
Momwe Mungapangire Izo
- Ikani mawere a nkhuku pansi pa mphika waung'ono wolemera kwambiri. Ayeneranso kukhala ophatikizana koma osakwanira. Phizani nkhuku ndi msuzi kapena madzi. Onetsani masamba a zitsamba ndi bay .
- Bweretsani ku chithupsa, ndipo mwamsanga muchepetse kutentha kutsika kuti madzi asamveke bwino. Chophimba pang'onopang'ono ndi modekha simmer kwa mphindi khumi. Chotsani kutentha kwathunthu, ndipo lolani nkhuku kukhalabe madzi otentha kwa mphindi 15 mpaka 20.
- Kagawani kapena konyani nkhuku.
Kutumikira: Zakudya 121, Zakudya Zochokera ku Fat 13, Total Mafuta 1.4g (anakhala 0,4mg), Cholesterol 65mg, Sodium 96mg, Zakudya Zamadzimadzi 0.4g, Fiber 0g, Mapuloteni 26.6g
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 279 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 4 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 95 mg |
| Sodium | 644 mg |
| Zakudya | 1 g |
| Matenda a Zakudya | 0 g |
| Mapuloteni | 32 g |