Nzira Yokuita Nayo Sei Chikoko?

Poached chicken inzira yakanaka yekubika boneless, skinless chicken. Hapana mafuta kana mafuta anodiwa, asi zvakadaro mugumisiro wemugumisiro inobwinya uye inonaka inopisa mafuta yakakosha yakakodzera chero mapepa. Kuti usvike huku, iwe unongoputira zvidimbu zvekuku nemvura uye uchivabvumira kumira pamusoro pefufu kusvikira zvanyatsogadzirwa. Kuita izvi panguva yakadzika inotonhora kunobvumira chika kubika zvinyoronyoro pasina kuvhara.

Shandisai nyama yakasungwa ye sandwiches, sekuzadzwa kwezviputi zvekuku, mu burritos, uye pamusoro pehadhi. Funga pamusoro pemakereke ose aungashandisa hoteri-akatenga rotisserie chicken pamwe nemamwe mazano.

Kutengesa Kunoita Chiki Chiri

Kubudirira kwekudzivirirwa kwekuku ndeyekuti yakaderera mu sodium uye inogona kunge yakanyanyisa kudarika kune chirwere chinokanganisa chiya chave chigere pasi pechiedza chekutsva kwemaawa mashomanana muchitoro. Mukati, iyi ndeimwe yenzira dzakaporesa dzekudya nyama- uye haisiyi yakaoma kana isina kunaka.

Kudya kwako kwemvura kunogona kunge kwakajeka semvura. Ichokwadi kuti izvi hazviwedzere kutora, asi chicken chako chichava chakanaka uye chine nyoro, uye chakakwana kushandiswa sechinhu chepamusoro chezvikorekedzo zvakawanda zvinodana chika chakabika. Panzvimbo pemvura, zvisinei, vamwe vanhu vanosarudza kushandiswa kwekudya kwekukuisa, asi izvozvo zvinogona kuwedzera ma sodium. Imwe nyanzvi inofadza ndeyokushandisa mvura nekusanganisa mumiriwo uye nguva yekuita kuti huku inopedze kunakidza kunonaka.

Iwe unogonawo kuedza mafuta asina mafuta uye ari pasi-sodium muto, waini yakaisvonaka, mvura inogadzirwa nemafuta matsva kana akaomeswa, jisi yemichero, kana kuti kunyange chiedza chekona kona .

Nzira Yokusvitsa Chicken Breasts

Chinokosha chekuvhima chiri muhukuru hwepani, ivhu remvura, uye kupisa kupisa. Tevera matanho mana aya emutevedzeri wakakwana:

1. Isai mazamu ehuku muhari iyo yakakura zvakakwana kuti izvikwanise mumutsetse umwe. Zvirwere zviviri zvepakati zvekuku zvinogadzikana zvakanyanya mune 2-quart kumativi ose.
2. Wedzera poaching mvura kuitira kuti ikwanise kuvhara chicken zvachose ne2 1/1 inch.
3. Mushure mekuunza mvura kune yemota, kuderedza kupisa kumiti isina kuvhara kuitira kuti bundu rimwe chete rinowanzobuda pasi. Panguva ino, chikamu chivhara pombi, kubika kwemaminitsi gumi, wovhara kupisa, uchisiya shiri kuti apedze kubika mumvura inopisa kwemaminetsi gumi kusvika gumi nemashanu.
4. Bvisai huku; kunakidzwa nayo inoshuva kana kuifukidza iyo kuti inoshandiswe gare gare. Slice kana kusvibisa nyama yako yakakanganiswa zvichienderana nezvinodiwa nemichero.

Healthy Suppides

Kana iwe usingazivi kuti chikafu chauri kushandisa chicken yako yakakonzerwa sei, chengetedza utano hwakanaka hunoenda kune humwe hutsva, hushoma-kalori yemiriwo. Zviri pachena kuti unofanirwa kufunga nezvemamwe mativi akaoma ehomwe yemichero yakafanana newaini yakagochwa kana muholiflower, mahonji emavara kana peas, kana asperagus. Ingosanganisa kamunyu kaduku, peperi, uye garlic mumakungwa ako ekugadzirira uye iwe wapedza. Iwe unogonawo kuwedzera mbatata yakabikwa, rutivi rwebhinzi tsvuku kana nyeupe, kana kuti sardi-yakafanana necoleslaw, lentils earthy, kana pineapple yakakangwa.