Ndinoda zviri nyore, zvinonaka, imwe yega yevhiki inopera. Chikafu chinokanganisa chinenge chisina kuchenesa-up? Hongu.
Iyi chicken skillet dish izere nevanokunda vaMediterranean vane simba. Kalamata maorivhi, oregano, mandimu, uye tomato muwaini yeupeu mutsvuku pane zvipfumene zvakakosha zvezvipfeko zvezvipfeko zvakadaro.
Chimwe chezvidimbu zvandinoda kuti ndishande pamwe munguva ichangopfuura ndiMelissa's Dried Tomato. Ndakasvika pahomwe mumutambo wekugadzirwa kwechitoro changu chekugara, uye iye zvino yava hove huru. Yakagadziriswa mumvura inopisa iyo yakasarudzwa, tateti inobereka zvakanyanya Roma matamato anonhuwa - zvakanyanya zvakanyanya uye zvinotapira kupfuura kuwedzera Roma tomato ivo pachavo. Ndinovada mundiro iyi nekuda kwekunaka kwakasimba, kwakasimba pasina mafuta ayo anowanzoenda sundried tomato.
Chikamu chechibage kubva kune chikafu chinokonzerwa nehuchi chepfu rinowedzera sehutu hunopisa. Chigumisiro chacho ndechejisi, nyuchi inotapira, mhepo yakasvibirira yakasvibira yakazara yemiorivhi uye tomato, uye kudya kunogutsa.
Zvamunoda
- 1 lb chifu chepfu
- 1/4 mukombe gluten-isina cornstarch
- 2 tbsp mafuta akabatanidzwa
- 1/2 mukombe wakaoma waini yakachena
- 1 shallot, minced
- 1 pint cherry tomato, halved
- 1/2 mukombe gluten-isina huku muto
- 1 tbsp muto wemonamu
- 1/2 mukombe wakaomeswa tomate, inogadziriswa nemvura inopisa uye yakasarudzwa
- 1/4 kapu yakasarudzwa
- kalamata olives
- 1 tsp yakaoma oregano
Nzira Yokuita Izvo
- Isai mukaka mazamu mune zvekuvhengana kukuru. Wedzera chigamba chisina-gluten uye chikandire kuve.
- Gadzira mafuta omuorivhi muhombe yakakura pamusoro pepakati-yakanyanya kupisa. Bvisai mari yakawanda kubva kune imwe yega yebvudzi nyoro, saka wedzera ku skillet mune imwe chete. Pheka maminitsi mashanu, ipapo flip uye gadzirira mamwe maminitsi mashanu kusvikira wapedza kubika. Bvisai chicken kubva ku skillet uye uronga mune imwe yakatsetseka pane ndiro huru yakafukidzwa nemapepa emapepa. Kuisa parutivi.
- Wedzerai matoma akaomeswa kune chiduku chinosanganiswa ndiro. Dururirai mvura yakakwana yemuyo pamusoro pekuvhara. Rega kugara kwemaminitsi 2-3 kusvikira zvishoma. Dhonza, uye gadzira chikafu chinoshandiswa tomate. Kuisa parutivi.
- Wedzera waini yakachena zvishoma nezvishoma kusvika pa skillet kuti uchinje pani. Nyatsorodza. Wedzerai minced shallot uye simmer kwemaminitsi maviri.
- Wedzera hafu yakabatisa tomate, muto mutsva, uye juisi yetimu kune skillet. Nguva yekuravira nomunyu uye pepper. Ita zvemamwe 2-3 maminitsi.
- Wedzerai mazai ehuku inodzokera kune pani pamwe chete nematatu ,zve maorivhi, uye omesa oregano. Gadzirai zvinyoro uye gadzira kwemaminitsi mashanu, kusvikira mvura ichinge yakasviba uye huku yakagadzirwa zvachose.
- Bvisa pani kubva pakupisa. Shandira pane lentiy, pasta isina guten, jira rakasvibiswa rebruu, quinoa ... kana kungozvifarira chete!
Chiyeuchidzo: Nguva dzose iva nechokwadi chokuti basa rako rinosvika, midziyo, mapani uye zvishandiso hazvina zvekudya. Nguva dzose verenga zvinyorwa zvekugadzira - kwete mavara ose akasika akaenzana. Vagadziri vanogona kuchinja maitiro emiti pasina chiziviso. Kana usina mubvunzo, usatenga kana kushandisa chigadzirwa usati wasangana nemugadziri kuti uone kuti chigadzirwa chacho hachina chekudya.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 409 |
| Total Fat | 23 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 95 mg |
| Sodium | 246 mg |
| Carbohydrates | 12 g |
| Dietary Fiber | 1 g |
| Protein | 31 g |