Mazamu ehuku uye pineapple zvinogadzirwa nemupunga mubhari iri iri nyore. Iyo ndiro inogadzirisa kushamisa, uye inonaka uye inonakidza. Chimwe chinhu chikuru pamusoro peiyo jisi ndeyekuti karoti inogadzirwa kusvika kusvika-nyoro-nyoro uye ichiri chidiki, ichiwedzera kuveka pamwe nemuvara uye kunaka.
Iyo ndiro inofanana ne rizi pilaf , kana pilau , asi ine ruvara runonaka uye rune muto. Diced chikafu chisina chekudya mahudyu chakashandiswa mundiro yakaratidzwa pamwe neimwe cilantro yakatsvawa yakagadzirwa kuti igadzirwe.
Zvamunoda
- 4 boneless chicken bvudzi hafu kana anenge 1 1/2 pounds mapeji asina kumbove mahudyu
- kuvhara kupisa spray kana 1 kipuni
- imwe mhandara yemhandara yemafuta kana mafuta epeanut
- 2 1/2 makapu
- chicken muto, pasi sodium
- 1 inogona (14 oz.) Pineapple tidbits kana chunks mu juice, isina kuiswa
- 1 1/2 makapu asina kuvhara mupunga wegorosi yakareba kana kuti Amai Ben akachinjwa rice
- 3/4 makapu akachekwa makaroti
- 1/2 kapu imwe neimwe yakasanganiswa tsvuku tsvuku tsvuku tsvuku uye bhero tsvuku tsvuku
- 1/4 kapu yakakanyiwa yakasanganiswa eonikisi, yakasarudzwa
- 1/2 mukombe nyanya ketchup
- 3 tablespoons soy muto
- 3 tablespoons chena vhiniga kana cider vhiniga
- 2 clove garlic, minced
- 3/4 kapu yakasvibirira eiii, dzimwe dzezvigadziko zvakasvibirirwa zvakachengeterwa zvekunakirwa
Nzira Yokuita Izvo
- Pat the chicken pieces with paper towels and remove any fat or skin excess. Dyai chicken mu-1-inch pieces.
- Pisa pani nekubika kubika kana mafuta pane mashizha-kupisa. Wedzerai zvikamu zvekuku uye kubika, zvichiita, kusvikira pasina ruvara ruchiratidzira.
- Wedzera muto wekoko uye pineapple nemusi, pamwe chete ne rizi, zvigaroti zvakagadzirwa zvitsvuku, bhero tsvuku, uye inonaka, kana inoshandisa.
- Muchidimbu chiduku unobatanidza ketchup, soy sauce, vhiniga, uye garlic. Dururirai mujisi musanganiswa uye simbisai kuti mubatanidze.
- Deredza kupisa kusvika pakati-pasi uye uvhare pani. Simmer, kazhinji inokurudzira, kusvikira rizi iri nyoro uye zhinji yemvura yakanyanyiswa, kana maminitsi makumi maviri.
- Wedzerai mavarai ezvinyoro uye gadzira maminitsi mashanu kwenguva refu. Gadzirai nezvakachengetedzwa zvakasvibirira zvigadzirwa zveeion uye mushumire zvakatsva.
Inoshumira 6.
Mazano uye Kusiyana
- Nokuda kwekuwedzera kupisa, wedzera ne 1 teaspoon yeAsia-style chikoro pata kuchanganidzwa ye ketchup.
- Ne Brown Rice - Brown rizi inotora nguva yakareba kuti igadzire, uye zvichida inoda mamwe mvura. Kana ukashandisa rizi rakasvibirira, isai mahwendefa akaiswa pamba uye ugare wakachena. Isai 1 1/4 makapu emurairi marefu mupunga jisi mupani nemukaka wehuku uye pineapple juice. Uyai kune chemota uye movhara uye simmer kwemaminitsi makumi maviri. Wedzerai chika kudzoka ku pani pamwe neinanaiyo, miriwo, uye zvasara zvinosara (kunze kwemavara ezvinyoro) uye ramba uchibika kusvikira mupunga uri munyoro, anenge maminitsi makumi maviri nemakumi matatu, kureva kazhinji. Wedzerazve mukaka wekuku sezvaunoda.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 588 |
| Total Fat | 18 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 8 g |
| Cholesterol | 95 mg |
| Sodium | 1,064 mg |
| Carbohydrates | 68 g |
| Dietary Fiber | 4 g |
| Protein | 38 g |