Nkhuku mu marinade a zitsamba ndi mandimu ndi nyemba ndi tomato imaphika mosavuta komanso mwachangu. Chinsinsi cha carb chotsika ndi chabwino kuti muchepetse kuwonda msanga: ali ndi masamba ndi mapuloteni ambiri.
Ubwino wophika ndikuti umaphika mu uvuni. Chifukwa chake, simufunikira miphika kapena mafinya owonjezera. Zomwe mukusowa ndi uvuni momwe zosakaniza zonse zimayikidwa.
Tikukufunirani chisangalalo chosayiwalika kuchokera kuphika ndi kudya mbale iyi!
Zosakaniza
Zofunikira pa Chinsinsi
- Miyendo iwiri ya nkhuku;
- cloves wa adyo;
- 10 tomato wokoma;
- 500 g nyemba zobiriwira zachisanu;
- 80 ml ya mandimu;
- Supuni 1 ya rosemary;
- Supuni 1 thyme;
- mchere ndi tsabola.
Zosakaniza za Chinsinsi ndi za 2 servings. Kukonzekera kumatenga pafupifupi mphindi 20. Nthawi yophika ndi pafupifupi mphindi 45.
Mtengo wamagetsi
Zopatsa mphamvu za calorie zimawerengeredwa pa magalamu 100 a zinthu zomalizidwa.
| Kcal | kj | Zakudya zomanga thupi | Mafuta | Agologolo |
| 107 | 447 | 3.0 g | 5.8 g | 9.9 g |
Kuphika
1.
Preheat uvuni mpaka madigiri 200 (convection). Sambani miyendo ya nkhuku bwinobwino pansi pa madzi ozizira ndikupukuta ndi taulo pepala.
2.
Sulutsani ma adyo adyo ndikudula mu cubes. Ngati mugwiritsa ntchito mandimu mwatsopano pachakudyachi, dulani ndimuyo pakati ndikufinya msuziwo mu mbale yaying'ono.
3.
Onjezani rosemary, thyme ndi adyo wosankhidwa ndi mandimu. Nyengo ndi mchere ndi tsabola ndikusakaniza zosakaniza za marinade.
Kuku marinade
4.
Tengani ntchafu ya nkhuku ndikukweza khungu. Patulani khungu ndi zala zanu pang'ono. Kenako ikani marinade pansi pa khungu ndikugawa zitsamba monga momwe mungathere.
Kwezani khungu ndikuyika marinade
5.
Bwezeretsani khungu pamalo ake oyambirirawo. Komanso sankhani ntchafu yachiwiri ya nkhuku.
Kanikizirani khungu kumbuyo
6.
Ikani miyendo yankhuku yosemedwa papepala lophika kapena mbale yophika. Ikani ntchafu mu uvuni wofufuma kwa mphindi pafupifupi 25.
Ikani nkhuku
7.
Sambani tomato yaying'ono yamatcheri ndikukonza nyemba. Chotsani ntchafu za nkhuku mu uvuni ndikuthira mafuta osungunuka. Ndiye kuwaza nyemba ndikuyika tomato kuzungulira nyama.
Zikuwoneka zosangalatsa kwambiri!
8.
Ikani mbaleyo mu uvuni kwa mphindi 20 ndikuphika mpaka yophika.
9.
Ikani mwendo umodzi, nyemba zazing'ono ndi phwetekere pambale. Zabwino.
Nkhuku yakonzeka!
