Nkhuku Yophika Kum'mawa

Nkhuku yosavuta ndi yowala kwambiri yokazinga yophikidwa ndi ufa wothira ufa ndiyeno ikaphikidwa ku ungwiro. Buluu umasungunuka mu poto yophika ndipo nkhuku imaphatikizidwira pamoto wotentha, ndikupanga chophimba chokoma, chophimba. Malinga ndi kukula kwa banja lanu, omasuka kuchepetsa kapena kuonjezera kuchuluka kwa nkhuku ndi chakudya.

Gwiritsani ntchito nkhuku yochepetsera bajeti mu njira iyi kapena gwiritsani ntchito zidutswa za banja lanu. Ndizobwino kwambiri ndi nkhuku zonse kapena ntchafu. Gwiritsani ntchito thermometer kuti muonetsetse kuti nkhuku yophika. Kutentha kosachepera kwa nkhuku ndi 165 F (74 C).

Chimene Mufuna

• 3 pounds fupa-mu nkhuku mbali (ndi khungu kapena kunja)
• 1/3 kapu ufa wokhala ndi cholinga
• Supuni 1 ya paprika
• Supuni 1 ya mchere
• 1/4 supuni ya supuni ya tsabola watsopano wakuda
• 1/3 kapu ya mafuta

Momwe Mungapangire Izo

1. Sakanizani uvuni ku 425 F (220 C / Gasi 7).
2. Mu mbale ya piya kapena mbale yaikulu, yopanda kanthu imaphatikiza ufa, paprika, mchere, ndi tsabola. Ikani nkhuku mu ufa wosakaniza, mutembenuzire kuti muvale bwino. Kapena muphatikize ufa ndi zokolola mu thumba la pepala kapena thumba la pulasitiki. Onjezani nkhuku zingapo panthawi; Gwiranani mofatsa kuti muvale.
3. Ikani batala mu poto yopanda madzi; muziike mu uvuni wokonzedweratu. Botolo likasungunuka, konzekerani nkhuku mu poto yophika mu khungu limodzi, mbali ya khungu.

1. Kuphika kwa mphindi 30; Tembenukani ndi kuphika mphindi khumi ndi zisanu, kapena mpaka nkhuku ikhale yosakoma ndi yochitidwa (pafupifupi 165 F (73.9 C) pa thermometer ya chakudya. *

Kusiyana

• Onjezerani masipuni apang'ono a grated Parmesan tchizi mpaka ufa osakaniza kwa zina zowonjezera ndi kapangidwe.
• Onjezani 1/2 supuni ya supuni ya ufa wa adyo ndi ufa wothira.
• * Malingana ndi malangizo okhudzana ndi chitetezo cha chakudya, nkhuku ziyenera kuphikidwa kuti zisachepe 165 F (73.9 C). Gwiritsani ntchito thermometer yopangira nyama kapena nkhuku, ndipo iikeni iyo mu nkhuni kwambiri ya nkhuku, osakhudza fupa kapena ntchafu.
• Kutumikira nkhuku ndi mabisiketi , mbatata yophika kapena yosakaniza , ndi broccoli kapena steamed nyemba .

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	267
Mafuta Onse	19 g
Mafuta okhuta	11 g
Mafuta Osatchulidwa	6 g
Cholesterol	41 mg
Sodium	1,371 mg
Zakudya	18 g
Matenda a Zakudya	2 g
Mapuloteni	6 g

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