Iri kamukira nyore kune pan-seared turkey mazamu nemononi nemishonga inotora maminitsi mashoma kusvika pakubika uye zvinoshamisa zvinonaka uye zvinonhuwira.
Zvimedu zviduku zvakasvibiswa zvakasvibira zvekusununguka-zvakasanganiswa kwehutano hutema zvinoshambidzwa mumakwenzi anonhuwira uye muto wehuku. Greens inowedzerwa pamagumo uye inowisa mujisi yepani, uye ndiro inopedzerwa neine spritz yakawanda yemvura yakachena yemononi.
Bvunza bhinzi rako kuti udimbure zvidimbu zviduku zvakakunakira iwe, zvakakodzera kuti bvudzi risati riri pasi pe 1/4 inch. Mudimbu wezvidimbu zvinoda maminitsi mashomananazve kubika nguva. Ramba uchifunga kuti turkey inogona kuwana yakaoma kana yakanyanyiswa, saka usafamba kubva pani yako apo uchibika.
Kana iwe uchida rutivi rwemanyowa, edza mbatata yakabikwa-ovhinji kana kuti yakasanganiswa fitatati fries . Zvose zviri nyore kwazvo kugadzira uye kuunza nguva yako yekubika hovha kusvika pasi pemaminitsi makumi matatu ekudya zvakakodzera kambani.
Zvamunoda
- 4 zvakapetwa zvakasanganiswa zvinokonzerwa nehup-free-range turkey mazamu (8 kusvika 10 ounces total)
- Gungwa remunyu uye pepper inobva pasi
- 1 punipuni mafuta asingasviki kana semiriwo kana canola
- 1 puniki yakasanganiswa nemishonga yakasvibira (rosemary, thyme uye sage), yakagurwa, kana 2 pinch yakaoma herbes de Provence
- 1 cup chicken muto
- 4 makapu sipinashi kana mwana mavara mashizha
- Lemon wedges
Nzira Yokuita Izvo
- Sirai-simbi-dare kana kuti sore skillet pamusoro pepakati-yakanyanya kupisa.
- Nyaya iyo turkey cutlets negungwa remunyu uye mashoma okuputira pepper.
- Isa mafuta mu skillet uye uise pasi kuti ufukidze pasi rose yepani. Isai makabheti mumusara mumwe chete uye tsvagai kusvikira ndarama, maminitsi maviri.
- Tora ma cutlets uye usiye nemashira akachekwa. Ika imwezve maminitsi maviri, kusvikira zvisikwa zvikaita tsvuku. Vabudise iwo maviri mahwendefa.
- Wedzerai muto wekuku kune pani pamwe nemidhi. Shandisai miriwo pasi mumucheka, ichikurudzira kazhinji, maminitsi maviri.
- Bvisa magidhi nemapuranga kana chidimbu chinoparadzaniswa uye gurai pakati pemaplate maviri. Deredza muto wacho nehafu, wedzera squeeze yemon, uye udururire muto wepamusoro pemidziyo.
- Shumira nemamwe wedhes yemaroni kune rumwe rutivi.
Kusiyana
- Kana uchinge uchinge wakagadzikana, ita 1/4 mukombe waini yakaisvonaka pamwe chete nomukaka. Pedzisa mucu ne teaspoon ye organic butter whisked in.
- Wedzera tsvina yehuputi pepper flakes uye / kana 1/4 mukombe maorivhi mavara.
- Edza kusiyana kwakasiyana nemishonga uye nguva. Iwe unogona kushandisa miti imwechete se rosemary, sage, oregano, lemon thyme, marjoram kana musanganiswa seCajun seasoning. Zvose zvinowirirana.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 293 |
| Total Fat | 13 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 72 mg |
| Sodium | 1,290 mg |
| Carbohydrates | 24 g |
| Dietary Fiber | 7 g |
| Protein | 26 g |