Izi ndi zokometsera zokoma, ndipo nthiti za nkhumba zimayenda makamaka ndi mbatata kapena mpunga. Onjezani nyemba zobiriwira kapena broccoli wowonjezera chakudya chamadzulo cha banja tsiku ndi tsiku.
Nthiti za dziko losaoneka bwino ndizosiyana kwambiri ndi nthiti zonenepa, zonenepa, ndipo sizili zosokoneza.
Chimene Mufuna
- Nthiti zamtundu wosadziwika
- Supuni imodzi pansi allspice
- Supuni 1 supuni ya ginger
- 1/2 supuni ya supuni ya tsabola yakuda pansi
- Supuni 1 ya mchere
- Supuni 1 yowuma tsamba la thyme, crumbled
- Supuni 3 mpaka 4 bulauni shuga, ogawanika
- 1 mpaka 2 supuni ya mafuta mafuta
- 1 sing'anga okoma anyezi, odulidwa
- 1 1/2 makapu
- ng'ombe yamphongo
Momwe Mungapangire Izo
- Sambani nthiti ndikudula kutalika mpaka magawo ang'onoang'ono ngati mukufuna.
- Mu mbale, phatikiza allspice, ginger, tsabola, mchere, thyme, ndi supuni 2 za shuga wofiira. Sakanizani kuti mugwirizane bwino.
- Kutentha mafuta a masamba mu lalikulu skillet kapena saute pan pa sing'anga kutentha.
- Dredge zidutswa za nkhumba mu zosakaniza zonunkhira; Ikani mafuta otentha mumodzi umodzi. Ikani nthiti, mutembenukire kawirikawiri mpaka mutayika bulauni kumbali zonse.
- Onjezani anyezi odulidwa ku poto ndikuphika kwa mphindi 4 motalika. Onjezerani msuzi wa ng'ombe ndi supuni 1 mpaka 2 ya shuga wofiira, monga momwe mumafunira kukoma. Pepesani wiritsani kwa mphindi zitatu kapena zisanu, kapena mpaka zakumwa zichepetse pafupi 1/4 mpaka 1/2. Phimbani ndi kuphika kwa mphindi 30 mpaka 45 nthawi yaitali, mpaka nkhumba ikhale yamtendere.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 230 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 352 mg |
| Sodium | 254 mg |
| Zakudya | 19 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 25 g |