Odzola okoma ndi owawasa awiri bwino kwambiri ndi nkhuku yachangu. Zakudya zitatu zokhazokha zokondweretsa nkhuku zokoma ndi zowawa za nkhuku zodzala ndi zakudya ndi zakudya. Ndipo ndi zophweka kupanga!
Mukhoza kugwiritsa ntchito mawere a nkhuku opanda pake, opanda nsapato ngati mumakonda. Zikatero, nthawi yophika ikhoza kukhala yaifupi, pafupifupi maola asanu kapena asanu ndi limodzi. Onetsetsani kuti nthawi zonse mumaphika nkhuku kutentha kwa 165 ° F monga momwe mukuyendera ndi thermometer ya nyama yopezera chitetezo cha chakudya. Ndipo onetsetsani kuti mumamva kukoma kokoma ndi msuzi musanagwiritse ntchito.
Gwiritsani ntchito njira iyi pamoto wapamwamba wophika kapena polenta. Onjezerani saladi wobiriwira kuponyedwa ndi nkhaka ndi tomato mphesa ndikuzizira ndi vinaigrette yokoma. Kwa mchere, zonse zomwe mukusowa ndi ayisikilimu omwe amathandizidwa ndi msuzi wotentha, kapena ma cookies odzola.
Chimene Mufuna
- 2 mapaundi opanda pake, ntchafu zopanda khungu
- 1 (18 ounce) botolo lokoma ndi wowawasa msuzi
- 1/3 chikho nkhuku msuzi
- Phukusi 1 (16 ounce) phukusi la broccoli ndi kaloti, zophimbidwa ndi kuthiridwa
- Supuni 1 yowuma masamba anu
- 1/8 tsabola supuni
Momwe Mungapangire Izo
Dulani nkhuku za nkhuku mu zidutswa 1-1 / 2. Sakanizani nkhuku yowonjezera ndi msuzi wowawasa ndi wowawasa mu 1 3-1 / 2 mpaka 4 peresenti yophika.
Phizani nkhumba ndikuphika pansi pa maola 6 mpaka 8 kapena nkhuku imakhala yopanda phokoso ndipo yophikidwa mpaka 165 ° F monga momwe ikuyendera ndi thermometer ya nyama.
Maminiti makumi awiri musanayambe kutumikira, yikani masamba, masamba anu, ndi tsabola. Phizani wophika pang'onopang'ono, yonjezerani kutentha kwapamwamba ndikuphika kwa mphindi 20 mpaka 30 kapena mpaka ndiwo zamasamba.
Kutumikira pa mpunga wophika wotentha, mbatata yosenda, kapena polenta.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 526 |
| Mafuta Onse | 21 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 127 mg |
| Sodium | 1,060 mg |
| Zakudya | 40 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 43 g |