Abincin Gurasa ko Gurasa

An shayar da wannan kazaar abarba a cikin cakuda ruwan 'ya'yan itacen abarba da soyayyen miya kuma an kunna shi tare da abarba da kuma kayan gishiri ko kuma dafa don kammala. Ku bauta wa kaza tare da shinkafa da kuma dafa peas ko gasasshen zucchini ko eggplant don dadi lokacin rani.

Chicken zai iya busar da sauri a kan gilashi ko ƙarƙashin broiler, saboda haka ku kula kada ku sake su. Gishiri daga marinade da kayan dafa abinci mai kyau zai samar da dadi mai dadi.

Bada daya ko biyu nau'in abarba ga kowane mutum.

Abin da Kayi Bukatar

• 6 boneless chicken breast halves, ba tare da fata
• 2 kofuna waɗanda abarba ruwan 'ya'yan itace
• 2 teaspoons Worcestershire sauce
• 1/4 kofin low sodium soy sauce (ko
• kwakwa amincin )
• 2 tablespoons brown sugar
• Zabin: 1 teaspoon
• sambal (Asian hot chili sauce)
• abarba yanka, 6 ko fiye

Yadda za a yi shi

1. A hankali labaran ƙirjin kajin tsakanin zanen gado na filastik kunsa kawai don yin su daidai har ma a cikin kauri.
2. A cikin babban kwano ko ganga ko zip-kusa jaka, haɗa nauyin ruwan wariyar, Saurin Worcestershire, soya sauce, da sukari sugar; haɗuwa da kyau. Ƙara 1 teaspoon na sambal, idan an so.
3. Saka ƙirjin kajin a cikin akwati ko jaka tare da marinade. Juye guda don tabbatar da cewa suna da haske sosai da miya. Ƙara karin abarbaba idan ya cancanta don rufewa.

1. Rufe akwati da kuma firiji don 1 zuwa 2 hours.
2. Yi mai gurasar gurasar kyauta kuma zafin zafi da wutar lantarki a matsakaicin zafi, game da 375 F zuwa 400 F ..
3. Cire kajin kaji daga firiji kuma zubar da marinade.
4. Grill da kaza da kuma abarba na yanka a kan tsaka-tsakancin zafi na dan mintuna kaɗan a kowane gefen, ko kuma sai kaji ya ajiye akalla 165 F a kan wani ma'aunin zafi da ake karantawa a cikin ɓangaren kaji na kaji. Kula da kada ku ci gaba, ko kaji zai bushe.
   

Wuraren Gurasar Gurasa

1. Don zubar da kaza, yi wa kazaran safiyar da kuma shirya kaza mai cinyewa a kan tanda mai laushi. Broil game da 3 zuwa 4 inci daga yanayin zafi don kimanin minti 8 zuwa 12, juya kusan rabin lokaci ta lokacin dafa abinci. Yawan zafin jiki na ciki zai kai akalla 165 F bayan 'yan mintoci kaɗan hutu lokacin.
2. Ƙara abarba a yanka game da rabinway ta lokacin dafa abinci kuma ya juya su zuwa launin ruwan kasa a bangarorin biyu.

Bisa ga jagororin USDA, yawancin zafin jiki na kajin yana da 165 F. Tashin zazzabi zai tashi kadan idan ka tanada kajin tare da fatar nan da nan kuma bari ya huta don 'yan mintoci kaɗan.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	1322
Total Fat	70 g
Fat Fat	20 g
Fat maras nauyi	28 g
Cholesterol	418 MG
Sodium	1,078 MG
Carbohydrates	33 g
Fiber na abinci	3 g
Protein	133 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.)