Nkhuku zowonongeka ndi mafuta a mpunga zakhala zochepa kwambiri m'nyumba mwathu. Ndiwowonongeka komanso wosavuta kukonzekera, ndipo banja lonse lidzadya.
Chimene Mufuna
- 4 (5-6 ounce) opanda pake, mawere a nkhuku osaphika
- 1 chikho chambiri tirigu
- mpunga (wosaphika)
- Zakapu 1 1/2 mafuta opanda mafuta, otsika-sodium nkhuku msuzi
- 1 14.5 ma ounces akhoza kudula tomato (osadulidwa)
- 1/2 osakaniza anyezi (odulidwa, pafupifupi chikho cha 3/4)
- 1 adyo clove (minced)
- 1 tsp. oregano wouma
- Makapu 3 atsopano sipinachi (chodulidwa: 1/2 ndi thumba la ola limodzi)
Momwe Mungapangire Izo
- Chotsani uvuni ku 400 F.
- Ikani mawere a nkhuku mumodzi wokha muphika wophika umene ukhoza kusamalira nkhuku mumodzi umodzi.
- Sakanizani mpunga wosaphika, msuzi wa msuzi, tomato, anyezi, adyo ndi oregano mu mbale yamkati.
- Muzigwira sipinachi yokadulidwa.
- Supuni yosakaniza pamwamba pa nkhuku.
- Phimbani mwamphamvu ndi zojambulazo ndikuphika kwa mphindi 35 mpaka 40, mpaka nkhuku yophika (165 degrees F) ndipo mpunga ndi wachifundo.
Pogwiritsa ntchito: Ma Calories 372, Mafuta Ochokera ku Fat 23, Mafuta Onse 2.5g (anakhala 0,6g), Cholesterol 82mg, Sodium 266mg, Zakudya Zamadzimadzi 48.3g, Fiber 3.8g, Mapuloteni 38.9g
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 380 |
| Mafuta Onse | 7 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 36 mg |
| Sodium | 372 mg |
| Zakudya | 60 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 21 g |