6 zopereka
Mu gawo limodzi : 805 kcal, mapuloteni - 63 g, mafuta - 56.8 magalamu, chakudya -10.4 magalamu
mwana wa nkhosa mpaka 2.5 kg
100 magalamu a chiwindi cha mwanawankhosa
100 g wa mafuta anyama amchere
100 magalamu a tchizi
3 anyezi
2 tbsp. l. cilantro ndi timbewu tonunkhira
3 tbsp. l. batala
1 chikho chokonzeketsa couscous
2 tbsp. l. oregano wouma
Zimene mungachite:
Dulani anyezi ndi mwachangu mu 1 tbsp. l. mafuta 10-12 mphindi. Sambani chiwindi, kudula, mwachangu 3 minutes. mu 1 tbsp. l. mafuta. Gwiritsani chiwindi ndi anyezi, onjezerani msuwani wophika, mafuta onunkhira, amadyera, mchere ndi tsabola, kutsanulira makapu 0,5 a madzi. Onetsetsani ndi kuphika kutentha kwa mphindi 2-3.
Tchizi udulidwe mu cubes, kuwonjezera ku kudzazidwa, kuchotsa kutentha ndi kusakaniza. Kagawani nyama, pangani thumba. Lembani ndi choyika ndi kukulunga mwendo ndi ulusi. Kabati ndi otsala mafuta, mchere, tsabola ndi oregano. Pindani mu zojambulazo ndi kuphika mu uvuni pa 180 ° C kwa ola limodzi. Kenaka chotsani zojambulazo ndikuphika kwa ola limodzi.