Ichi ndi chophweka, chokoma chophika cha nkhumba yophika nkhumba . Mphepete mwa nyanja yotchedwa Mediterranean marinade ndithudi idzapanga chakudya chodabwitsa pa nthawi iliyonse.
Chimene Mufuna
- 1 nkhumba yodula (osayenerera, kudula mu magawo atatu akulu)
- Kwa Marinade:
- 1/3 chikho / 80 mL mafuta
- 1/4 chikho / 60 mL mandimu (mwatsopano)
- 2 tbsp./30 mL parsley (zouma)
- Supuni 1/15 mL oregano (zouma)
- 2 adyo (cloves, minced)
- 1/2 / 2.5 mL nyanja ya mchere
- 1/2 tsp./2.5 mL tsabola wakuda (yamalala, nthaka)
Momwe Mungapangire Izo
1. Ikani magawo a nkhumba mu mbale yopanda kanthu. Gwiritsani ntchito zopangira marinade ndikutsanulira kusakaniza pa nkhumba. Chophimba chophimba ndi pulasitiki ndikuyika mufiriji kwa maola 4 kapena 6.
2. Preheat grill kwapakati kutentha. Chotsani nkhumba ndi kutaya marinade. Ikani nyama ya nkhumba pa grill ndi kuphika kwa mphindi 8 mpaka 10 kumbali iliyonse ndi kutentha kwa mkati kwa madigiri 155 mpaka 160 pochita bwino.
3. Pamene nkhumba yophikidwa bwino, chotsani ku grill, lolani nyama kuti ipumule kwa mphindi zisanu kapena zisanu musanayambe kutumikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 152 |
| Mafuta Onse | 14 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 14 mg |
| Sodium | 212 mg |
| Zakudya | 2 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 6 g |