MSUZI WA KUKU YAKU SPAIN - - ZOGULITSA ZAKUDYA NDI MAZIKO

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Zogulitsa:

2 makapu a nkhuku msuzi wopanda mchere ndi mafuta;
madzi owiritsa - magalasi atatu;
fillet yankhuku yophika - 300 g;
mpunga wa bulauni - theka chikho;
belu limodzi wofiira, wachikasu ndi wobiriwira;
theka la zotengera zobiriwira zamzitini;
Vinyo yoyera yoyera (ngati ilipo) - kapu ya kotala;
2 cloves wa adyo;
uzitsine wa safironi;
tsabola wofiyira ndi wakuda, komanso mchere wamchere kuti mulawe;

Kuphika:

Sakani nkhuku zambiri, kuphatikiza ndi madzi. Mchere, tsabola, kuwonjezera safironi, vinyo ndi adyo wosweka.
Ikani msuzi pachitofu, pomwe chithupsa, ikani mpunga wamafuta. Chepetsa kutentha ndikugwira kwa mphindi 5.
Dulani nkhuku yozizirayo mu cubes, peel tsabola ndi kuwaza. Ikani chilichonse poto. Kuphika mphindi 5 mpaka 7.
Tsukani nandolo zobiriwira zam'chitini pansi pamadzi otentha, ziikeni mu colander, onjezerani ku msuzi ndikuphika kwa mphindi imodzi. Chilichonse chakonzeka!

Pezani zakudya zinayi zokhala ndi zakudya zabwino kwambiri. Zopatsa mphamvu za kalori ndiye 243 kcal, 27,5 g ya mapuloteni, 2 g yamafuta, 23,5 g yamafuta.

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