Ichi chikafu chekudya uye mupunga wejisi inotora maminitsi mashoma kugadzirira, uye yakabikwa maoko-pasina mubiki anononoka. Mhete yakagadziriswa inobatsira kuita ichi chikafu chikava nyore uye chinonaka chisina kudya. Ichi chisarudzo chakanaka chezuva rakabatikana. Ichakuchengetedza iwe kubva mukicheni!
Kuti uwedzere ruvara kune mahwendefa, shumirai huku nejunga nemakateti akavhenganiswa , akabatwa nemafuta, kana mutsutso wakatsvawa, kana kuti kushandiswa nawo nesaga yakanyungudzwa . Chikafu cheparsley kana chakatengesa bhuruu eiii vhudzi kunogona kuwedzera ruvara zvakare. Wedzera mabhisikiti kana makumbo ekugadzirira kudya kwemanheru kwemhuri.
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Zvamunoda
- 1 inogona (10 3/4 ounces) inokonzerwa nekisi yemuviri wekudya
- 1 inogona (10 3/4 ounces) inokonzerwa nekamu yemushroom mushonga kana kamu ya soupuriro yewaini
- 4 boneless chicken mazamu makumi mana,
- kosher munyu uye mutsva wepasi pevhu
- 4 nhokwe dzinotapira, diced kana dzakatetepa
- 2 kusvika ku 4 maguisi eiii (makapisa), akachekwa
- 1 kapu yakashandurwa rice (uncooked)
Nzira Yokuita Izvo
- Tsvina pasi nechepakati pekuvhara kwekuvhara kwecheki anononoka nekubika kwekucheka kupisa kuti usimbise. Kana, shandisa chiritiki cheplastiki chekapu (liner).
- Muchibiki chinononoka, iyananidza 2 makani emucheka uye mupunga wakatendeuka. Isai huku pamusoro pekusanganiswa uye mushure pamwe nekwesher munyu uye pasi pevhu. Pamusoro ne diced celery uye yakasvibira eirii anyanisi.
- Ivhara kwemaawa maviri kusvika ku3 kubva kumusoro kana anenge maawa maviri kusvika maawa matanhatu pasi, kana kusvikira chika chikaitwa uye mupunga uri munyoro. Murairi unogona kuwana mushy uye huku inogona kuoma kana yakabikwa nguva refu. Ndinokurudzira kuti utange kutarisa kuti usakwanisa kupa maawa 21/2 pane HIGH kana anenge maawa mashanu paUSOW. Zvangu zvakaitwa kumativi anenge 2 1/2 maawa paHIV.
- Kuti uongorore kusada, shandisa pakarepo-verenga thermometer yezvokudya inowanikwa munzvimbo yakasvibiswa yeiyo mazamu mazamu. Chando chakanaka chakachengeteka chehuku yakakikwa is 165 ° F (74 ° C).
Ona nyama yechando yechati uye yakachengeteka kubika mazano ekuchengetedza kwako.
Inoshumira 4.
* Avhareji yehadzi yeiyi inorema inenge maawa masere mazuva ano, uye American Heart Association inofunga maounces matatu (3,5 ounces yehove) "chikamu." Kana mazamu ehuku ari makuru, iwe ungada kushandisa maviri chete chete. Vachidonhedze zvakananga kuva cutlets kuita zvidheka zviduku zvina.
Mazano uye Kusiyana
Kwema 6 servings, wedzerai huku kune 6 mazamu ediki kana chibage. Wedzera 1 zvimwe zvingaita zvekuswa uye shandisa 1 1/2 makapu emuti. Wedzera yakasvibirira uye mavarai eirii sezvaidiwa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1107 |
| Total Fat | 77 g |
| Saturated Fat | 39 g |
| Unsaturated Fat | 23 g |
| Cholesterol | 305 mg |
| Sodium | 521 mg |
| Carbohydrates | 47 g |
| Dietary Fiber | 2 g |
| Protein | 55 g |