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Kuku wa Tandoori na Aloo Gobi

Kuku wa Tandoori na Aloo Gobi
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Taarifa za Lishe

Kwa kila huduma ya 420g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 560 kcal
28% DV
Jumla ya Mafuta 28.0g
43% DV
Mafuta ya Monounsaturated12.0g
Mafuta ya Polyunsaturated6.0g
Mafuta Yaliyoshiba7.0g
Jumla ya Wanga 34.0g
11% DV
Nyuzinyuzi6.0g
Wanga22.0g
Sukari7.0g
Protini 42.0g
84% DV
Protini ya Wanyama40.0g
Protini ya Mimea2.0g

Kuhusu

Sahani ya kuku wa tandoori wenye viungo ikifuatana na aloo gobi ya viazi na koliflawa.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)8.0mcg27%
Kolini110.0mg20%
Folate (B9)55.0mcg14%
Niasini (B3)14.0mg88%
Asidi ya Pantotheniki (B5)2.1mg42%
Riboflavini (B2)0.3mg27%
Thiamini (B1)0.2mg15%
Vitamini A180.0mcg20%
Vitamini B120.8mcg33%
Vitamini B60.9mg53%
Vitamini C28.0mg31%
Vitamini D0.4mcg2%
Vitamini E2.8mg19%
Vitamini K22.0mcg18%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu70.0mg7%
Kromiamu4.0mcg11%
Shaba0.2mcg0%
Iodini18.0mcg12%
Madini Chuma2.8mg16%
Magnesiamu55.0mg13%
Manganizi0.3mg15%
Molibdenamu12.0mcg27%
Fosforasi320.0mg46%
Potasiamu920.0mg20%
Seleniamu42.0mcg76%
Sodiamu780.0mg34%
Zinki3.4mg31%

Kuku wa Tandoori pamoja na Aloo Gobi

Dokezo la utangulizi


Sahani hii inaunganisha moshi na viungo vya kuku wa tandoori na uthabiti tulivu wa aloo gobi. Kuku anapaswa kutiwa viungo kwa kina na kubaki laini, huku viazi na cauliflower vikibaki tofauti, vikiwa laini vya kutafunika na vyenye mng’ao mwororo badala ya kulegea kabisa. Matokeo yake ni sahani iliyopangika yenye ukali wa viungo, ladha ya ardhini, na uwiano.

Mambo muhimu ya mapishi


  • Aina ya sahani: Sahani kuu

  • Mlo au asili: Kihindi

  • Aina ya mlo: Chakula cha mchana au cha jioni

  • Idadi ya vipimo: Sehemu 1

  • Ukubwa wa sehemu: 420 g

  • Muda wa maandalizi: Dakika 15

  • Muda wa kupika: Dakika 25

  • Muda wa jumla: Dakika 40

  • Ugumu: Wastani


  • Vifaa


  • Sufuria nzito ya kukaangia au sauté pan, 24 cm

  • Treya ya oveni au roasting pan

  • Bakuli la kuchanganyia

  • Spatula au koleo za jikoni

  • Kisu na ubao wa kukatia


  • Viungo



    Kuku wa tandoori


  • 220 g kuku wa tandoori, tayari ameandaliwa na kupikwa


  • Aloo gobi


  • 110 g viazi, vimeganduliwa na kukatwa vipande vya 15 mm

  • 70 g cauliflower, iliyokatwa vipande vidogo vya maua

  • 15 g kitunguu, kilichokatwa vipande vyembamba

  • 10 g nyanya, iliyokatwa vipande vidogo

  • 5 g mafuta au ghee


  • Njia


  • 1. Weka oveni kwenye 220°C. Ikiwa kuku wa tandoori tayari amepikwa, mweke kwenye treya na umpashie moto kwenye oveni kwa dakika 8 hadi 10 mpaka uso wake uwe moto na nyama ibaki yenye majimaji. Sehemu ya nje inapaswa kuwa na rangi ya kahawia ya dhahabu kwa upole, si kukauka.


  • 2. Pasha mafuta au ghee kwenye sufuria ya kukaangia juu ya moto wa wastani. Ongeza kitunguu na upike kwa dakika 2, ukikoroga mfululizo, mpaka kiwe chepesi na kianze tu kupata rangi pembezoni.


  • 3. Ongeza viazi na cauliflower. Pika kwa dakika 4, ukivigeuza kwenye mafuta ili vipate mng’ao mwembamba na kuanza kushika rangi kidogo.


  • 4. Ongeza nyanya na uendelee kupika kwa dakika 8 hadi 10, ukikoroga mara kwa mara. Nyanya inapaswa kulainika na kufunika mboga kwa upole; viazi vinapaswa kuwa laini hadi katikati, na cauliflower inapaswa kubaki imara ikiwa na umajimaji mzuri wa kutafuna.


  • 5. Onja aloo gobi ili kukagua uwiano wa umbile na umalizio. Mboga zinapaswa kuwa na mng’ao mkavu badala ya kuwa na unyevunyevu, bila majimaji ya ziada kwenye sufuria.


  • 6. Panga aloo gobi ya moto upande mmoja wa sahani na uweke kuku wa tandoori kando yake. Mweke kuku mzima au katika vipande vikubwa ili umbile lake libaki dhahiri.


  • Upambaji na utoaji


    Tumikia kuku na mboga zikiwa zimetenganishwa waziwazi, ukiruhusu rangi ya kina ya tandoori kutofautiana na aloo gobi ya dhahabu. Sahani inapaswa kuonekana imepangwa kwa makusudi na kwa kiasi, huku mboga zikitengeneza msingi nadhifu na kuku akiwasilishwa kama kivutio kikuu.

    Maelezo ya kitaalamu


  • Weka mboga zikiwa tofauti; kupika kupita kiasi kutaharibu tabia ya sahani.

  • Nyanya inapaswa kuunganisha aloo gobi kwa upole, isije kabisa kuigeuza kuwa mchuzi.

  • Mpatie kuku joto kikamilifu, lakini usiendeleze joto mara tu anapokuwa moto hadi ndani.
  • Bila glutenBila maziwaUwiano mzuri
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