Zoyala za nkhuku ndizodziwika bwino ndi zakudya zabwino zazaka zonse. Nkhuku sizabwino zokha, komanso gwero labwino la mapuloteni. Tsoka ilo, zakudya zamagetsi othamanga sizabwino kwambiri ndipo sizigwirizana ndi chakudya chochepa chamafuta.
Mwamwayi, pali athu a breadcrumbs. Mutha kusangalala ndi nkhuku yosangalatsa osaganizira zopatsa mphamvu.
Mwa njira, kuwonjezera pa nkhuku pamabwera msuzi wokoma. Idzakhalanso yoyenera nyama yokazinga kapena soseji.
Zosakaniza
Zaubwino
- 4 mawere a nkhuku;
- 2 mazira
- 50 magalamu a ufa wa amondi;
- 50 magalamu a ma hazelnuts osankhidwa;
- 30 magalamu a psyllium mankhusu;
- tsabola;
- mchere;
- mafuta ophikira.
Za msuzi
- Supuni 4 za msuzi wa soya;
- Supuni 4 za msuzi wa Worcestershire;
- Supuni 5 za erythritis;
- 2 cloves wa adyo;
- Supuni 1 ya ginger (kapena kulawa);
- 500 magalamu a phokoso la phwetekere;
- 1/4 supuni ya tiyi tsabola;
- Supuni 1 ya mafuta a kokonati.
Zosakaniza ndi za 4 servings.
Chinsinsi cha makanema
Mtengo wamagetsi
Zopatsa mphamvu za calorie zimawerengeredwa pa magalamu 100 a zinthu zomalizidwa.
| Kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 111 | 464 | 2,5 g | 5.3 g | 13.6 g |
Kuphika
1.
Sambani mawere a nkhuku pansi pa madzi ozizira ndikuwuma ndi pepala. Dulani nkhuku mzidutswa ndi nyengo ndi tsabola ndi mchere kuti mulawe.
Kutumizira kumafuna nkhuku imodzi. Zachidziwikire, ngati mukufuna kupanga ma servings ambiri, ndiye kuti muyenera kuwonjezera kuchuluka kwa mazira ndi mkate.
2.
Amenya mazira mu mbale yaying'ono. Sakanizani bwino maamondi pansi, ma hazelnuts ndi ma mpendadzuwa mu mbale ina.
Choyamba yikani chidutswa cha bere la nkhuku mu mazira, kenako osakaniza ma amondi ndi ma hazelnuts. Bwerezani ndi zidutswa zonse za nkhuku.
3.
Tenthetsani mafuta mu poto kuti mukhale kutentha.
Tsopano onjezerani mafutawo mu mafuta ndi sauté pafupifupi mphindi 5 mpaka atakhazikika bwino komanso khirisipi. Kenako ikani mapepala okhala ndi pepala ndikulola mafuta kuti akhe.
4.
Sulutsani adyo ndi adyo ndi kuwaza bwino bwino momwe mungathere. Sulutsani ginger wodula bwino ndi kumudula m'magulu ang'onoang'ono.
Ngati mumakonda ginger, ndiye kuti mutha kuwonjezera kuchuluka kwake. Ngati simukukonda ginger, ndiye kuti simungathe kuzigwiritsa ntchito, msuziwo sudzakhala zonunkhira zochepa.
5.
Tenthetsani mafuta a kokonati mumsavu komanso mopepuka adyo ndi ginger. Ndiye kuthira msuzi wa soya ndi Worcestershire.
Onjezani erythritol ndi chokoleti flakes ndikutsanulira tomato. Tiphike kuphika mpaka msuzi utulutse pang'ono ndikukhala wonenepa.
Mwa njira, msuzi umakoma onse ozizira komanso ofunda. Mutha kusunga zotsalazo mufiriji ndikutumizira pa barbecue yotsatira kwa mitundu yonse ya luso lapamwamba.
6.
Ikani msuzi mumbale zazing'onoting'ono ndikukhala ndi zokolera za nkhuku ya chrispy. Zabwino!
