Ƙunƙarar Gwaiza-Tafasa-Tafasa

Tafarnuwa da ruwan 'ya'yan itace ruwan' ya'yan itace don taimaka wa dandano mai sauki, kaza mai haske . Zaku iya yin amfani da ruwan 'ya'yan itace na ruwan' ya'yan itace, amma gishiri mai ruwan 'ya'yan itace mai ruwan sanyi zai kara ƙarin dandano da launi zuwa miya. Ku bauta wa wannan ganyayen kaza mai sauƙi tare da shinkafa ko dankali da kayan lambu na gefen ko broccoli na salad-steamed ko koren wake ne zabi mafi kyau ko kuma ku bauta wa kaza tare da Kaisar ko salad.

Maciyoyin kaza maras amfani suna dafa da sauri, kuma saboda cikewar mai-ciki, sun zama busassun lokacin da suka shafe su. Dangane da ƙanshin ƙirjin kaza, lokaci na dafa abinci zai iya bambanta ƙwarai, saboda haka ta amfani da ma'aunin ma'aunin zafi da ke karantawa shine hanya mafi kyau don tabbatar da haɗin kai. Bisa ga foodsafety.gov, dole ne a dafa kajin zuwa ƙananan zafin jiki na 165 F kafin yin hidima.

Abin da Kayi Bukatar

• 3 marasa fata, nono nono breastves (6 zuwa 8 a kowace rana)
• Kisher gishiri da barkono baƙar fata
• 1 tablespoon karin-budurwa man zaitun
• 2 albasa kore (thinly sliced)
• 6 matsakaici zuwa manyan cloves tafarnuwa (crushed da minced)
• 1/4 kofin zaki mai tsada-sodium-low
• 1/3 kofin ruwan orange
• Zabin: 2 teaspoons brown sugar
• Dash na zafi miya, irin su Tabasco
• 2 tablespoons minced sabo ne faski ko cilantro

Yadda za a yi shi

1. Yanki ƙwarjin kajin a cikin rabin kwasfa don yin 2 cutlets. Laba tsakanin zane-zane biyu na filastik kunsa zuwa na bakin ciki ko'ina, game da 1/2 inch lokacin farin ciki. Maimaita tare da sauran kaji biyu na kajin.
2. Yayyafa kifin kaza a hankali tare da gishiri mai kosher da barkono baƙar fata.
3. Gasa man zaitun a cikin babban launi ko sautin tsalle a kan matsakaici-zafi. Ƙara kaji da launin ruwan kasa don 2 zuwa 3 minutes a kowane gefe.

1. Rage zafi zuwa matsakaici-ƙara kuma ƙara albasa da albasarta; ci gaba da dafa abinci, motsawa, na tsawon minti 2 zuwa 3.
2. A halin yanzu, a cikin karamin kwano ko gilashin ƙaramin gilashi, hada broth kaza, ruwan 'ya'yan itace orange, sukari sugar (idan ana amfani da su), da dash na miya mai sauƙi. Zuba a kan cakuda kaza da tafarnuwa.
3. Rufe kwanon rufi da kuma dafa don tsawon minti 4 zuwa 5, ko kuma sai an gama kaza sosai. Yawan zafin jiki na kaza ya yi rajista a kalla 165 F a kan wani ma'aunin zafi mai abinci.
4. Shirya kaza a kan faranti da kuma saman tare da wasu daga cikin kayan jinya. Yayyafa tare da fashewa faski ko cilantro.

Tips

Lokacin da girke-girke yayi kira don lalata lambun kajin kaji da kuma ƙirjin kajin suna babba (a cikin girman 6 zuwa 8), la'akari da farko da slicing su a tsaye don kafa biyu cutlets. Yarda da kananan cutlets kamar yadda ya kamata su kasance a cikin kauri. Ɗaya daga cikin cike da nono na nono shine kimanin 3 1/2 zuwa 4 ozaji.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	333
Total Fat	18 g
Fat Fat	5 g
Fat maras nauyi	8 g
Cholesterol	95 MG
Sodium	179 MG
Carbohydrates	11 g
Fiber na abinci	1 g
Protein	32 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)