Momwe mungaphikire mbale ” Nkhuku ya Garlic »
Preheat uvuni ku madigiri 220. Panthawi imodzimodziyo, tenthetsa mafuta a azitona ndi adyo mu kapu yaing'ono (1-2 mphindi), kutsanulira mu mbale yosaya. Mu mbale ina, tsanulirani ndikusakaniza zinyenyeswazi ndi tchizi. Ivinitseni kagawo kamodzi ka nkhuku mu batala, kenaka mumsanganize mkate ndi tchizi. Choncho chitani ndi zidutswa zonse. Ziphike pa pepala lophika mu uvuni mpaka wachifundo (kuti nkhuku isakhale youma, 30-35 mphindi).
Mutha kuwonjezera nthangala za sesame ku Chinsinsi, ndiye kuti nkhuku yanu ipeza kukoma kwatsopano komanso kununkhira kwatsopano.
- 400 g fillet nkhuku
- ¼ chikho grated Parmesan tchizi
- ¼ chikho zinyenyeswazi
- 2 cloves adyo
- 1 tbsp mafuta a maolivi.
Mtengo wopatsa thanzi wa mbale "Garlic chicken" (per magalamu 100):
Zikalori: 167.1 kcal.
Agologolo: 22.7 g
Mafuta: 5.9 g
Zakudya: 4.4 g
Chiwerengero cha servings: 3Zosakaniza ndi zopatsa mphamvu za Chinsinsi "Nkhuku ya Garlic"
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | kcal |
| fillet nkhuku | 400 ga | 400 | 92.4 | 4.8 | 0 | 440 |
| parmesan tchizi | 0.25 st | 50 | 16.5 | 14 | 0 | 196 |
| chakudya | 0.25 st | 25 | 2.43 | 0.48 | 19.4 | 86.75 |
| adyo | Msuweni 2 | 8 | 0.52 | 0.04 | 2.39 | 11.44 |
| mafuta | 1 tbsp. | 10 | 0 | 9.98 | 0 | 89.8 |
| Total | 493 | 111.9 | 29.3 | 21.8 | 824 | |
| 1 ikupereka | 164 | 37.3 | 9.8 | 7.3 | 274.7 | |
| magalamu 100 | 100 | 22.7 | 5.9 | 4.4 | 167.1 |