Nkhuku Zing'onoting'ono Ndi Tomato

Iyi ndi njira yosavuta komanso yokoma yosangalala ndi ntchafu za nkhuku, ndipo mbaleyo ndi yokoma ndi pasitala kapena mpunga. Kutumikira ndi saladi kumbali ya chakudya chabwino cha banja.

Chimene Mufuna

• Supuni 3 mafuta a maolivi
• Supuni 1 batala
• 6 mpaka 8 nkhuku zophika
• Supuni imodzi yokhala ndi ufa wokwanira
• Supuni 1 ya mchere
• 1/2 supuni ya supuni pansi tsabola wakuda
• 2 cloves adyo, minced
• 1/2 kapu wothira vinyo woyera
• 1 amatha kuthira tomato (14.5 ounces)
• 8 ma ounces osakaniza bowa
• 1 yaying'ono imatha (pafupifupi 2,525 ounces) inachepetsa maolivi wakuda, otsekedwa
• 1/2 supuni ya tiyi ya masamba ya thyme
• Supuni 2 zowonongeka ndi parsley

Momwe Mungapangire Izo

1. Kutentha mafuta ndi batala mu skillet yaikulu.
2. Sungani ntchafu za nkhuku, mutembenuzire kawirikawiri mpaka kuunikira kumbali zonse.
3. Chotsani nkhuku ku mbale ya casserole ndi kuika pambali.
4. Kutentha kotentha ku 350 F.
5. Thirani ufa mu skillet juisi. Cook, oyambitsa nthawi zonse, kwa mphindi ziwiri.
6. Onjezerani mchere ndi tsabola. Yikani adyo, vinyo, ndi tomato. Bweretsani ku chithupsa.
7. Onjezani thyme, bowa, azitona, ndi parsley. Kuphika pa sing'anga kutentha, kuyambitsa kawirikawiri, kwa mphindi 4 mpaka 5.

1. Thirani nkhuku mu casserole.
2. Phimbani ndi kuphika kwa mphindi 40.

Onaninso

• Mitengo Yoposa 18 ya Mapiko a Nkhuku
• 50 Maphikidwe Ovuta a Kanyama
• 40 Chokoma Chochepa Chophika Chophika Zophika

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	1422
Mafuta Onse	82 g
Mafuta okhuta	22 g
Mafuta Osatchulidwa	35 g
Cholesterol	424 mg
Sodium	801 mg
Zakudya	24 g
Matenda a Zakudya	4 g
Mapuloteni	136 g

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