Iyi iri nyore nyore asi inonakidza kuita uye kudya, uye inoshandisa zvishandise zvingangodaro zviripo. Boneless, skinless chicken mazamu akanaka kwazvo, asi iwe unogona kushandisa huku mazhenje kana uchida, kana kunyange nyama yenguruve, inonatswa uye inoputika.
Kana iwe ukashandisa chikwama chekuku, nguva yekubika ichawedzerwa kusvika pamaminitsi mashanu kusvika kumakumi matanhatu. Iyo yenguruve inofanira kubika kusvika 150 ° F mumaminitsi anenge 2 kusvika ku4. Iva nechokwadi chokuti nyama yose inokonzerwa nehupamhi humwechete saka inobika panguva imwe chete. Uye nguva dzose chengetedza yekupedzisira mukati mekushisa mukati memhuka ye thermometer. Nyuchi inofanira kubikwa kusvika 160 ° F nguva imwe neimwe. Iyi recipe yakabikwa pamhando mbiri yekubatana . Kana ukashandisa grill nguva dzose uye unofanidza kuchinja nyama, nguva yekubika inowanikwa kaviri.
Kwemajeri , edza Garlic Smashed Mbatata kana mbatata dzakagadzirwa . Wedzera mushonga wegorosi kana muchero muchero uye zvimwe svones kana kudya kwemanheru.
Zvamunoda
- 4 asina njere, asina ganda mazamu ehuku
- 1 mazai, arohwa
- 3/4 kapu yellow cornmeal
- 1/2 teaspoon yakaomeswa basil mashizha
- 1/4 teaspoon yakaomeswa oregano mashizha
- munyu uye pepper kuti tate
- 1/4 kapu yakagadzirwa Parmesan cheese
- 2 tablespoons lime juice
Nzira Yokuita Izvo
1. Isai mazamu asina mavara, asina ruvara rwehuputi pakati pemashizha maviri emapuranga uye wanyatsovhara chicken "1/3" yakasvibirira uchishandisa ruvara rwenyama kana chipini chinoputika Chenjerera kuti usabvarura nyama.
3. Dururirai dhe rakarohwa mubhokisi risina kudzika. Mune pani isina kudzika, iyananisa chibage, basil, oregano, pepper, munyu, uye cheese.
4. Isazai huku nejusi, ipapo inyai muzai yakarohwa uye wobva wapfeka muzinga wegorosi.
Regai chiko chigare pamatare ematare kwemaawa makumi matatu nemakumi matatu nemashanu kuitira kuti kupfeka kuome.
5. Gadzira George Foreman maviri girasi kana girasi rimwe chete-pamwe nekaitiki yekubika spray. Ika nyama yekasei kwemaminitsi 4-7 kusvika yakabikwa zvakakwana kusvika 160 ° F, uye kupfeka kune tsvuku uye tsvina. Shumira pakarepo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1323 |
| Total Fat | 74 g |
| Saturated Fat | 21 g |
| Unsaturated Fat | 29 g |
| Cholesterol | 475 mg |
| Sodium | 598 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 2 g |
| Protein | 137 g |