Zakudya Zofunikira (potumikira)
Malori - 234
Mafuta - 15g
Carbs - 1g
Mapuloteni - 23g
Nthawi Yonse Mphindi 35
Konzani mphindi zisanu , Cook 30 min
Mapemphero 2 (2 mapewa awiri)
Njira iyi yophika za'atar nkhuku nkhuku ndi otetezeka kwa inu omwe mukufuna kutsatira zakudya zopanda thanzi. Zipatso za ku Middle East kwenikweni zimakhala ndi zitsamba zosiyana ndi zonunkhira, zomwe zimapatsa chipatso chosiyana ndi mbale iliyonse. Gwiritsani mapewa awa a nkhuku ndi masamba , salsa , ndi / kapena mbewu zonse kuti mupeze chakudya chokhutiritsa.
Zosakaniza
- 4 ang'ono opanda pake, ntchafu zopanda khungu
- Supuni 1 ya mafuta a maolivi
- Madzi ochokera ku ½ lalikulu mandimu
- Supuni 1 ya'atar
- ½ supuni ya tiyi ya shuga
- ¼ supuni ya m'nyanja yamchere
Kukonzekera
Chotsani uvuni ku 425F.
Mukhokwe lalikulu losakaniza, yikani miyendo ya nkhuku.
Thirani mafuta a maolivi, madzi a mandimu, za'atar, mbewu za sitsame, ndi mchere wambiri pa nkhuku.
Sakanizani bwino kwambiri kuti nkhuku zonse zophikidwa mofanana ndi zokometsera.
Ikani nkhuku zophika pa pepala lophika zojambulazo ndi kuziwotcha kwa mphindi 25 mpaka 30, kapena mpaka mpaka golide wofiira pamwamba.
Zosakaniza Zosakaniza ndi Zobwereza
Zitsamba ndi zonunkhira pamodzi ndi madzi a mandimu muzakudya za gluten sizidzasowa mchere.
Ngati simukuwoneka bwino za zaatar, khalani m'malo mwazomwe mumasankha. Nkhuku zimapanga bwino kwambiri ndi zitsamba zambiri ndi zonunkhira kotero kuti zosankhazo ndi zosatha! Zina mwa njira zabwino zokha za zaatar zingakhale thyme, oregano, ndi / kapena rosemary.
Mukhoza kusinthanitsa mosavuta mawere a nkhuku kuti mukhale ndi mafuta ochepa.
Sungani mafuta a maolivi ndi mankhwala a samovu kuti mukhale ndi mpweya wochokera ku Asia komanso wobiriwira. Ngakhale kuti Za'atar kawirikawiri imakhala yosuta komanso yonyansa, mukhoza kuyesa tsabola wofiira wofiira kapena msuzi wotentha kuti muthe kukweza zinthu.
Malangizo Ophika ndi Kutumikira
Pofuna kuti moyo ukhale wosavuta, mutha kutsuka nkhuku mu thumba lalikulu la pulasitiki pasanapite nthawi ndikuiika m'firiji kwa maola angapo. Ndi theka lina losagwiritsidwa ntchito lamumu, mukhoza kuliyika mu magawo onse a bwalo ndikuyika pamwamba pa ntchafu iliyonse ya nkhuku musanayike mu uvuni.
Izi zidzathandiza kuti nkhuku ikhale yowonongeka ndi kutulutsa ndimu wina, pamodzi ndi vitamini C.
Nthaŵi zonse ndimakonda kugwiritsa ntchito zojambulajambula kapena masikiti a silicon pamene mukuwotcha kapena kuphika, kuti mukhale oyeretsa mosavuta. Ngati mukusangalala ndi crispy yabwino, pamwamba pa golide kwa nkhuku yanu, ikani uvuni kuti iphimbe mukatha kuphika kwa mphindi 20.
Yang'anani nkhuku kuti itetewe kuti isayaka.
Chakudyachi chimapangidwira bwino ndi mbale iliyonse kapena / kapena mbewu yonse. Ndimalimbikitsa nkhuku ndi masamba okazinga ndi / kapena saladi ya quinoa . Yesetsani kukotcha fennel ndi mafuta, mchere wamchere, ndi tsabola wakuda. Kukuwotcha fennel kumatulutsa kutentha kwachibadwa.
Gwiritsani ntchito mapafu otsala powaika m'magazi ndi kupanga nkhuku saladi, kusinthanitsa m'chigwachi cha Chigriki cha mayonesi.