Ngakhale nkhuku za nkhuku sizikhala zonenepa monga mawere a nkhuku, zimakhala zabwino kwa wophika pang'onopang'ono, ndipo zimakhala zosungunuka pamene zikuphika. Onetsetsani kuti mumasankha ntchafu zopanda chikopa ndikuchepetsa mafuta owonjezera musanaphike.
Kutumikira: Ma calories 271, makilogalamu ochokera ku kat 46, mafuta okwana 5g (sat 1.1g), cholesterol 94mg, sodium 163mg, makapu 29.4g, fiber 6g, mapuloteni 26.9g
Chimene Mufuna
- 1 sing'anga anyezi (finely akanadulidwa)
- 1 lalikulu
- leek (woyera mbali yokha, kutsukidwa ndi magawo)
- 1 8-ounce pakiti bowa (magawo)
- 8 ounces mwana wa kaloti
- 2 mbatata yakufiira yofiira (kudula mu chunks)
- Sitima yaikulu yaikulu ya udzu winawake wambiri
- 1 makilogalamu nkhuku zowononga (osasamala, zopanda khungu)
- 1 15-ounce akhoza kuthyola tomato
- 1/2 chikho chopanda mafuta, otsika-sodium nkhuku msuzi
- 1 bay tsamba
- Ts2 1/2 tsp watsopano
- 1 sprig rosemary
Momwe Mungapangire Izo
- Chovala pansi ndi mbali za 4-quart wophika pang'onopang'ono ndi kupopera osaphika .
- Ikani masamba mu mphika.
- Sakani nkhuku za nkhuku za mafuta owonjezera ndi kudula zidutswa.
- Onjezani nkhuku ku mphika, wotsatira zitsamba, tomato wosweka, ndi msuzi wa nkhuku.
- Phimbani ndi kuphika pansi kwa maola 7 mpaka 9.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 284 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 63 mg |
| Sodium | 258 mg |
| Zakudya | 24 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 24 g |