Chosavuta ndi chokoma chokoma nkhumba chilolezo chokhala ndi adyo ndi rosemary . Kaloti wokazinga ndi katsitsumzukwa zimapanga mbali zabwino kuti zitsirize chakudya chofulumira komanso chosavuta. Chinsinsi chimenechi chili ndi ubwino wokondweretsa chakudya chomwe chimabweretsa banja lonse pamodzi.
Chimene Mufuna
- 2 (mapaundi awiri) ziwombankhanga za nkhumba
- Supuni 3 zatsopano rosemary (kapena supuni 1 zouma)
- Supuni 1 ya mafuta a maolivi
- 2 cloves adyo (theka)
- Mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
- Chotsani uvuni ku 400 F.
- Lembani chophika chophika ndi zojambulazo, kupopera ndi kuphika kutsitsi ndi malo mu uvuni.
- Sakani mafuta a nkhumba za nkhumba ndi gulugufe nyama, kuwadula pafupifupi theka la kutalika. Tsegulani ziwombankhanga za nkhumba ndi masanjidwe, kukwapula kuti zikhazikike ndi chikhato cha dzanja kapena pansi pa skillet yolemera.
- Dulani rosemary ngati mukugwiritsa ntchito mwatsopano. Thirani mawere a nkhumba ponseponse ndi mbali yodulidwa ya adyo pang'ono kenaka mafuta a maolivi , kenako perekani rosemary, mchere, ndi tsabola kumbali zonsezo.
- Chotsani chophika chophika kuchokera ku uvuni ndikuika nkhumba pa tray yotentha. Bwererani ku uvuni ndikuwotcha kwa mphindi 20 (osachepera 145 F kutentha kwa mkati). Chotsani ndipo musiye kuyima mphindi zisanu, kenaka kagawani.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 209 |
| Mafuta Onse | 11 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 57 mg |
| Sodium | 92 mg |
| Zakudya | 9 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 20 g |