Nkhuku Yophika Nkhuku Ndi Tapenade

Zakudya Zofunikira (potumikira)

Zikhala - 251

Mafuta - 12g

Carbs - 4g

Mapuloteni - 31g

Nthawi Yonse 60 min
Konzani mphindi 20 , Cook 40 min
Mapemphero 6

Zakudya zouziridwa ndi Mediterranean izi ndizochepa kwambiri ku FODMAPs, zomwe zimapangitsa kuti azidya chakudya chamadzulo. Zimagwirizana bwino ndi masamba kapena mchele wosakaniza. Ngati nthawi yololeza, yambani nkhuku kwa maola 24 mu mankhwala a zitsamba kuti muonjezere kuwonongera kwa nkhuku; Ngati mukufulumira mukhoza kuphika nkhuku mwamsanga.

Zosakaniza

• Supuni 1 ya mafuta a maolivi
• Supuni imodzi idapuntha masamba anu
• Supuni imodzi yowumitsa rosemary
• Supuni imodzi yowuma basil
• ¼ supuni ya mchere
• ½ supuni ya tiyi ya tsabola watsopano wakuda
• 2 mapaundi opanda pake, chifuwa chopanda khungu
• Mitengo ya azitona yobiriwira
• 15 maolivi a kalamata, oponyedwa
• ½ chikho chokamwa, chodulidwa tsabola wofiira wofiira
• Fulogalamu imodzi ya anchovy yam'chitini mu mafuta, yotsekedwa
• Supuni imodzi ya supuni
• Supuni 1 ya mafuta a maolivi

Kukonzekera

Zitsamba Zitsamba

1. Pangani phala potsakaniza maolivi ndi thyme, rosemary, basil, mchere, ndi tsabola. Sakanizani osakanizawa kumbali zonse za mawere a nkhuku ndikuyika nkhuku muphika. Phizani mbaleyo ndikupatse nkhuku kuti ikhale maola awiri mufiriji.
2. Yambani uvuni ku 375F.
3. Tsegulani mbale yophika ndikuphika nkhuku pakatikati pa uvuni kwa mphindi 40 kapena mpaka kufika kutentha kwa mkati mwa 165F mu nkhuku kwambiri.

Olive Tapenade

1. Pamene nkhuku ikuwotchera, mu mbale ya blender kapena purosesa, yikani azitona zobiriwira, maolivi a kalamata, tsabola wofiira wofiira, anchovy, capers, ndi mafuta. Zichitseni izo mpaka chimanga chosakanizika chikupangidwira. Musati muyeretse.
2. Kutumikira, sulani nkhuku yotentha mu zidutswa za 1/2-inchi ndi pamwamba pa gawo lililonse ndi supuni 2½ za tapenade.

Zosakaniza Zosakaniza ndi Zobwereza

Lembani tapenade ndipo kondwerani nkhuku yowakometsera yokha ngati mukufuna.

Malangizo Ophika ndi Kutumikira

Sakani mapiritsi a supuni pa nkhuku zotsala zonse ndikuphimba mwamphamvu kuti zikhale zowonongeka mpaka mutadya chakudya chotsatira.

Anchovies ena amatha kusungunuka pakati pa mapepala awiri a pulasitiki ndi kusungidwa mu chidebe chosatsekedwa mufiriji kuti agwiritsidwe ntchito mtsogolo.