Iyi kamukira yakakangwa yehuku yakabikwa yakabikwa, yakabikwa muchoto, kubva muchechi wangu wechishanu bhuku, Everything No Trans Fat Cookbook, inonaka uye iri nyore. Shumirai nemashizha ekirasi muzhizha, uye mbatata yakasviba uye peas muchando.
Kuputika kweupfu, nonfat mukaka wakaoma, uye bhitoro yakanyunguduka mimics kunhuwa uye inoita kuti huku iyi iome uye yakasviba. Iwe hauzomboiti chikave yakabikwa chero imwe nzira shure kwekunwa chikafu ichi!
Zvamunoda
- 6 nherera, skinless chicken mabere
- 2 makapu buttermilk
- 3/4 mukombe weupfu
- 2 tablespoons nonfat mukaka wakaoma
- 1 teaspoon munyu
- 1/4 teaspoon pepper
- 10 tablespoons bata, akaparadzaniswa
Nzira Yokuita Izvo
Isai mazamu ehuchi muhomwe huru yekubheka uye mudururire. Fukidza uye refrigerate kweawa rimwe kusvika maawa makumi maviri nemaviri. Muchikwata chemasvikiro, sanganisira ufu, mukaka wakaoma poda, munyu, uye pepper uye fungai zvakanaka. Dura mu 4 tablespoons batare kusvikira zvikamu zvikave zvakanaka. Kuvhara uye refrigerate.
Paunenge wagadzirira kubika, tanga usati uchienda kune 425 ° F. Shandisa basa rinorema 15 "x 10" jelly roll pan nekoti yekupisa spray uye iise parutivi.
Bvisai chicken kubva muhomwe yemiti uye bvisa mararamiro.
Edzai chicken, uye mudonese muupfu usanganiswa, muchikumbira kupfeka. Itai kuti nyama iome pamucheka wechipfuva kwemaminitsi 20-30.
Durai mapepa 6 mashizha muzvidimbu uye nzvimbo mugango rakagadzirwa. Isa muvheni kwemaminitsi 4 kusvika ku5 kana kusvika bhotela inosanganiswa. Bvisa kubva kuvevheni uye nyatsoisa chicken muhuni inopisa.
Bika kwemaminitsi gumi, edzai nkhuku uye gadzirai kwemaminitsi gumi kusvika kumasere gumi kusvika masikati kana kusvikira mashizha achimhanya zvakajeka uye kutonhora kwemukati kusvika kusvika kune digirii 165. Shumira pakarepo, kana kuti regai mire 20 maminitsi echitsiko chemahombekombe, ndokuvhara uye chill kuti mushumire.
Maoriro: 298.16
Fati: 10.64 gmm
Saturated Fat: 6.02 gramu
Trans Fat: 0.23 gm (yakasikwa)
Carbohydrates: 13.16 gm
Cholesterol: 105.71 mg
Copyright © 2007, F & W Publications, Inc., All Rights Reserved
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1617 |
| Total Fat | 94 g |
| Saturated Fat | 34 g |
| Unsaturated Fat | 35 g |
| Cholesterol | 479 mg |
| Sodium | 1,583 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 1 g |
| Protein | 149 g |