Kusakaniza madzi atsopano a mandimu, maolivi, adyo, ndi zitsamba zouma ndi zonunkhira nyengo izi nkhuku zowonongeka bwino.
Nkhuku za nkhuku zimapanga mbale yabwino kwambiri kuti izigwiritsidwa ntchito pa chakudya cha tsiku ndi tsiku, kapena kuzipangira chakudya cha Lamlungu. Kutumikira ndi mbatata yophika kapena yokazinga komanso steamed broccoli kapena salasi yophimba.
Chimene Mufuna
- Madzi a mandimu 2, pafupifupi supuni 5 mpaka 6
- 1/3 chikho chosapitirira namwali mafuta
- Supuni 1 yowuma tsamba la thyme
- Supuni 1 yowuma tsamba parsley
- Supuni 1
- Chikiliyo
- 6 cloves adyo, akanadulidwa
- 3 1 / 2-4 mapaundi nkhuku (kudula pakati)
- 1/4 supuni ya supuni mchere wosakaniza (kapena kulawa)
- 1/4 supuni ya supuni pansi tsabola wakuda (kapena kulawa)
Momwe Mungapangire Izo
- Kutentha kwa 375 F.
- Sakanizani mandimu, maolivi, zitsamba, zokometsera, ndi adyo.
- Fukani nkhuku ndi mchere wamchere ndi tsabola.
- Ponyani nkhuku ndi choyamba chosakaniza; Konzani pa poto yophika.
- Kuphika kwa maola pafupifupi 1/2, kutembenukira pafupi theka. Nkhuku ikaphikidwa bwino, timadziti timathamanga tikamabaya ndi mphanda.
Malangizo
Mmene Mungatulutsire Nkhuku Yonse: Ndi mpeni wolekanitsa miyendo (ndi ntchafu) ku nkhuku mpaka mutayang'ana mchiuno.
Dulani msuzi kuti muchotse miyendo. Kenaka, dulani ndi kuchotsa msana. Pewani kapena kuiimitsa kuti mugwiritse ntchito mtsogolo. Gawani pakatikati pa mawere kuti mupange mabereji awiri. Muyenera kukhala ndi magawo anayi: miyendo iwiri yonse ndi mawere awiri ogawanika ndi mapiko.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1276 |
| Mafuta Onse | 79 g |
| Mafuta okhuta | 19 g |
| Mafuta Osatchulidwa | 37 g |
| Cholesterol | 380 mg |
| Sodium | 508 mg |
| Zakudya | 15 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 122 g |