Nkhumba Ikudya Ndi Chokoma Chokoma ndi Maapulo

Miphika ya nkhumbayi imakhala yosakanizidwa ndi mbatata, nanazale, ndi maapulo. Shuga wofiira ndi madzi a chinanazi amathandiza kukometsera bwino ndi mbatata.

Ndikuwonjezera broccoli kapena nyemba zobiriwira kuti mupeze chakudya chokwanira komanso chokhutiritsa.

Chimene Mufuna

• Mbatata zamasamba ziwiri mpaka 3
• 6 Nkhumba yamatumbo imatha (pafupifupi 1 inch thick)
• Supuni 2 za masamba
• Supuni 1 ya mchere
• 1/8 supuni ya supuni tsabola wakuda
• 1 imatha chinanazi chunks (pafupifupi 12 ounces)
• 1/4 chikho shuga shuga (kuwala, podzala)
• Maapulo 3 (odzozedwa, odulidwa, ndi odulidwa)
• Supuni 2 ufa

Momwe Mungapangire Izo

1. Peel mbatata ndi kuyika muzitali (pafupifupi 3/4-inch) kuzungulira. Khalani pambali.
2. Thirani mafuta mu lalikulu, lolemera skillet pa sing'anga kutentha.
3. Nyengo nyemba za nkhumba ndi mchere komanso tsabola watsopano wakuda. Akanikeni pa skillet ndi kuphika kwa mphindi 4 mpaka 5 mbali iliyonse, kapena mpaka mutayika.
4. Onjetsani mbatata ku zowawa za nkhumba.
5. Sakanizani chinanazi chunks, kusunga madzi. Sakanizani 1/3 chikho cha madzi a chinanazi ndi shuga wofiira; kutsanulira pa zokwawa za nkhumba ndi mbatata.

1. Phimbani, kuchepetsa kutentha kutsika ndikuimirira kwa mphindi 45 mpaka 1 ora. Yonjezerani mandini ya chinanazi ndi magawo apulo. Phimbani mwamphamvu ndipo mupitirize kuphika kwa mphindi khumi kapena zisanu, kapena mpaka mapepala a nkhumba apangidwa ndi magawo a apulo ali ofewa.
2. Chotsani nyemba za nkhumba, mbatata, apulo, ndi chinanazi ku mbale yotumikira ndi kutentha.
3. Onjezerani madzi okwanira kuphika madzi kuti mupange 1 chikho. Sakanizani supuni 1 1/2 ya ufa ndi supuni ya madzi ozizira; kuyambitsa kupanga phala losalala. Thirani madzi osakaniza mu madzi otentha. Pitirizani kuphika pa moto wochepa, oyambitsa nthawi zonse, mpaka utakuta.
4. Tumikirani msuzi ndi zowawa za nkhumba ndi mbatata.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	656
Mafuta Onse	30 g
Mafuta okhuta	9 g
Mafuta Osatchulidwa	13 g
Cholesterol	134 mg
Sodium	367 mg
Zakudya	50 g
Matenda a Zakudya	6 g
Mapuloteni	46 g

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