Nkhuku Ndi Mvula Yam'madzi ndi Fennel: Mphindi 30-Minute Weeknight Dinner

Zakudya Zofunikira (potumikira)

Malori - 158

Mafuta - 5g

Carbs - 0g

Mapuloteni - 26g

Nthawi Yonse 30 min
Konzani mphindi zisanu , Cook 25 min
Mapemphero 4

Kutopa ndikumva banja likuti "chifuwa cha nkhuku ... osati kachiwiri!" nthawi iliyonse yomwe mumapanga nkhuku? Osadandaula! Palibe chokhumudwitsa puloteni iyi yowonda pamene mukuphika m'njira zosiyanasiyana.

Kudyetsa nkhuku ndi kutupa kwakumenyana ndi nkhanza za mbewu zam'madzi komanso zam'mimba zokondweretsa. Komanso, nyama yowopsa ngati nkhuku ndi yabwino kwa iwo amene amayamba kupweteka, ndipo zonunkhira monga turmeric ndi fennel zingathandize mu chimbudzi.

Zosakaniza

• Supuni 2 za mafuta
• Supuni 1 pansi turmeric
• ½ supuni ya tiyi pansi pa fennel mbewu
• ¼ supuni ya supuni yowonjezera mchere
• 4 osayima opanda ubwino, mawere a nkhuku opanda nsapato

Kukonzekera

1. Chotsani uvuni ku 375F.
2. Lembani pepala lophika ndi pepala.
3. Mu mbale yaing'ono, sakanizani mafuta, turmeric, fennel, ndi mchere.
4. Ikani zifuwa za nkhuku pamapepala ophika komanso burashi ndi mafuta osakaniza.
5. Tumizani ku uvuni ndikuphika nkhuku kwa mphindi 20 mpaka 25 kapena mpaka kutentha kwa mkati kufika kwa 160F.
6. Lolani kuti muziziziritsa pang'ono musanayambe kupukuta ndi kutumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Ngati muli ndi nthawi yochuluka, yanizani nkhuku mu mafuta a maolivi kwa ora limodzi kapena usiku kuti muwathandize kukwatirana.

Zakudya zabwino zamakono ndi fennel zimakhalanso zokoma pa mapuloteni ena omwe amawonda kwambiri monga shrimp, cod, tilapia, chifuwa cha nkhuku, ndi nyama ya nkhumba.

Malangizo Ophika ndi Kutumikira

Pangani masiku otanganidwa masabata posavuta pakuphika patsogolo. Pangani nkhuku ndi sitolo yayikulu mu firiji pazitsamba ndikudya chakudya sabata lonse. M'malo mowotcha mu uvuni, tumizani nkhuku pa grill ndikugwiritsanso ntchito zamasamba. Mitengo yambiri imayambitsa kukonda, kupatula nkhaka ndi tomato, zomwe zingayambitse kupweteka kwa ena.

Zotsitsa za mbale ya nkhukuzi ndizosalala kwambiri pa saladi kapena kuponyedwa ndi udzu winawake woumba, zoumba, ndi mayonesi aang'ono a nkhuku yowonjezera. Onjezerani squirt a mandimu ku mafuta a azitona kuti mugwiritse ntchito monga saladi mmalo mwa marinade-chonse, madzi pang'ono a mandimu sangapangitse kuti mankhwalawa akhale ovuta, choncho musadandaule mbale imene imayambitsa kupweteka.