Khulupirirani kapena ayi, chomera chokoma ichi cholowa chimakhala chochepa kwambiri. Kuyanjana kwa nkhuku ndi mbatata, kaloti, ndi anyezi mu msuzi wolemera ndi zokoma nthawi iliyonse ya chaka, koma ndibwino makamaka m'nyengo yozizira.
Mukhoza kusiyanitsa ndiwo zamasamba muzipangizo zosavuta ngati mukufuna. Onjezerani tsabola wofiira, wachikasu, kapena tsabola wobiriwira, kapena kukoketsani nyemba zina. Gwiritsani ntchito mbatata yakuda ya Yukon m'malo mwa mbatata yofiira. Gwiritsani ntchito broccoli mmalo mwa kaloti, kapena onjezerani sikasi kapena zowirira wachilimwe sikwashi.
Mukhoza kuchotsa khungu la nkhuku musanaphike ngati mukufuna. Zikatero, musawononge nkhuku poyamba. Ingodulani zidutswazo ndi mchere ndi tsabola ndikuonjezerani wophika pang'onopang'ono mutadya masamba onse. Izi zikhoza kuchepetsa mafuta okhudzana ndi izi ndi pafupifupi 30%.
Gwiritsani ntchito chophimba chosavutachi ndi saladi wobiriwira akuponyedwa ndi bokosi ndi mapeyala osungunuka, odzaza ndi salaji yosavuta ya saladi. Onjezerani galasi la vinyo woyera kuti mudye chakudya chokoma.
Chimene Mufuna
- 4 pounds nkhuku, kudula kukhala zidutswa
- Supuni 1 ya mchere
- 1/4 supuni ya supuni
- Supuni 2 za mafuta
- 2 amalonda ang'onoang'ono
- mbatata wofiira , theka
- 1 (16-ounce) kaloti ya khate
- Anyezi 1, odulidwa
- 3 cloves adyo, minced
- 14-ounce amatha kuchepetsa mchere wa sodium
- 1 chikho kuwala kirimu wowawasa
- Supuni 3 divion mpiru
- Supuni 3 uchi
- Supuni 3 ufa
- Supuni 1 yowuma
- thyme masamba
Momwe Mungapangire Izo
Fukani nkhuku ndi mchere ndi tsabola. Thirani mafuta a maolivi mumtambo wambiri ndipo perekani nkhuku, mbali ya khungu, mpaka khungu likhale lofiirira, nthawi zonse mutembenuza zidutswazo ndi zipilala.
Pakati pa 4 mpaka 5 wophika pang'onopang'ono, perekani mbatata, kaloti, anyezi, ndi adyo. Pamwamba ndi nkhuku.
Thirani msuzi wa nkhuku pamwamba pa zonse. Phimbani nkhumbazo ndi kuphika pansi kwa maola 8 mpaka 9 mpaka nkhuku yophikidwa bwino mpaka 165 ° F ndipo masamba ali okoma.
Mu tinthu tating'ono ting'onoting'ono tomwe timaphatikizirana pamodzi, kuwala kowawasa, mpiru, uchi, ufa, tsabola, ndi thyme mpaka bwino. Onetsetsani kirimu wowawasa mu msuzi mu crockpot ndi kutentha kutentha. Kuphika kwa mphindi 15 mpaka 20, panthawi imodzi, mpaka msuzi wakula.
Zindikirani: Palibe magalamu 41 a mafuta mu njira iyi. Ndinawerengera zakudya zopatsa thanzi pogwiritsira ntchito NutriBase 7.0, chowerengera cha zakudya chogwiritsidwa ntchito ndi zakudya.
Per kutumikira, popanda nkhuku khungu:
Maola 650
21.70 magalamu a mafuta
Mafuta 30%
200% DV Vitamin A
30% DV Vitamin C
Kuwerengedwa ndi NutriBase 7.0
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 836 |
| Mafuta Onse | 41 g |
| Mafuta okhuta | 12 g |
| Mafuta Osatchulidwa | 17 g |
| Cholesterol | 207 mg |
| Sodium | 635 mg |
| Zakudya | 48 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 66 g |