Garlic uye jisi rearangi zvinobatsira kutora iyi chikafu , chiedza chidiki . Iwe unogona kushandisa juisi yenguva dzose yeganda, asi mazai echando emuorivhi anowedzera kuwedzera kune zvinovhenekera uye ruvara kune muto. Shandisai izvi zviri nyore skillet chicken dish nemupunga kana mbatatisi uye yemiriwo yemichero kana yemashizha yemashizha yemuwadhi kana mazai gorosi isarudzo dzakanakisisa kana kushandira huku naKesari kana kuti yakasimwa saladhi.
Boneless chicken mazamu kubika zvakanyanya kwazvo, uye nekuda kweavo-mafura-mafuta, vanowanika zvakaoma pavanodya. Zvichienderana nehupamhi hwehadzi dzekuku, nguva yekubika inogona kusiyanisa zvikuru, saka kushandiswa kwechinguva-kuverenga thermometer ndiyo nzira yakanakisisa yekuva nechokwadi chekupa. Maererano nekudyasafety.gov, huku inofanirwa kubikwa kusvika pakushambidzwa kwe 165 F musati washumira.
Zvamunoda
- 3 boneless, skinless chicken mazamu mana (6 kusvika ku8 ounces)
- Kosher munyu uye mutsva mutsva
- 1 tablespoon yakawedzera-mhandara mafuta omuorivhi
- 2 bhuruu eiii (tsvina yakapetwa)
- 6 masvikiro kusvika kumavhavhaji akavhara (akapwanyika uye akachekwa)
- 1/4 mukombe pasi-sodium chicken muto
- 1/3 kapu jisi rejinisi
- Optional: 2 maspuniki tsvuku shuga
- Dash of sauce inopisa, yakadai seTabasco
- 2 tablespoons minced itsva parsley kana cilantro
Nzira Yokuita Izvo
- Shandisai mukaka wekuku mukati mehafu yepamusoro kuita 2 cutlets. Pound pakati maviri mapepa epurasitiki kuputira kusvika zvishoma, zvakasviba 1/2 inch yakareba. Dzorerai nemamwe mazamu maviri ehuku.
- Fukidza mazamu ehuchi zvishoma nekweshe munyu uye pasi pevhu.
- Pisa mafuta omuorivhi muhombe yakakura kana saute pan pamusoro pepakati-yakanyanya kupisa. Wedzerai huku uye mutsvuku kwemaminiti maviri kusvika matatu kune rumwe rutivi.
- Deredza kupisa kusvika pakati-pasi uye uwedzere mavarai ekiki uye garlic; ramba uchibika, uchikurudzira, kwemaminetsi maviri kusvika matatu.
- Munguva iyi, mune mukombe kadiki kana girazi rinoyera mukombe, sanganidzai muto wekuku, jisi remorion, shuga yakasvibira (kana ikashandisa), uye dash yemucheka unopisa. Dururirai pamusoro pekuku uye garlic musanganiswa.
- Ivhara pani uye ubike 4 kusvika ku5 maminitsi, kana kusvika chika chikagadzirwa zvakakwana. Icho kutonhora kwekuku inofanira kunyoresa zvisingaiti 165 F pane thermometer yekudya.
- Rongai huku kune mahwendefa uye kumusoro nemamwe mapeji epamu. Fukidza ne minced parsley kana cilantro.
Mazano
Apo ruzivo ruchida kugadzirisa chifuva chekuku chidimbu uye mazamu ehuchi makuru (mumasita matanhatu kusvika ku8-ounce), funga kutanga kuatanidza iwo nechepamusoro kuti agadzire mapundu maviri. Akapfekesa zviduku zvinokonzera zvishoma kuti zvive nazvo kunyange muhupamhi. Chimwe chizere chekushandira chifu chekuku inenge 3 1/2 kusvika ku 4 ounces.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 333 |
| Total Fat | 18 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 95 mg |
| Sodium | 179 mg |
| Carbohydrates | 11 g |
| Dietary Fiber | 1 g |
| Protein | 32 g |