Zosakaniza:

• Mabere ankhuku
• Anchovies
• Mafuta a azitona owonjezera
• Garlic
• Chili
• Tomato wa Cherry
• Maolivi

Maphikidwe a nkhuku a ku Mediterranean samangokoma komanso odzaza ndi thanzi labwino. Ndi chakudya cha poto imodzi chomwe chakonzeka m'mphindi 20 zokha, zomwe zimapangitsa kuti zikhale zabwino kwa mausiku otanganidwa a sabata. Ena angazengereze kugwiritsa ntchito anchovies, koma amathandizira kwambiri mbaleyo, ndikuwonjezera kununkhira kwa umami kosawoneka bwino popanda kupangitsa kuti imve kukoma. Mabere a nkhuku amapereka mapuloteni kuti minofu ikule ndi kukonzanso, pamene mafuta owonjezera a azitona ali ndi mafuta abwino a mtima a monounsaturated. Garlic ndi chili sizimangopangitsa kuti mbaleyo ikhale yokoma komanso imathandizira kulimbana ndi majeremusi ndi kuchepetsa kutupa, kupindula ndi kuthamanga kwa magazi ndi cholesterol. Tomato wa Cherry ndi azitona amapereka mavitamini, antioxidants, ndi mafuta abwino. Ponseponse, Chinsinsi ichi cha nkhuku zaku Mediterranean ndichofulumira, chosavuta, chokoma, komanso chabwino kwa inu.