Citrus-Tarragon Chicken Breasts

Wadannan kajin ƙirjin su sami marinated a cikin furotin da kuma dandano citrus juices, ganye da kayan yaji. Delicious a kansu, amma har da kyau a cikin tacos, wraps, da salads.

Abin da Kayi Bukatar

• 4-5 marasa fata marasa ganyayyaki (kimanin 6 inci [170 g] kowannensu)
• 1/4 kofin (60 ml) sabo ne tarragon (yankakken)
• 1/4 kofin (60 mL)
• man zaitun
• 4 tablespoons orange ruwan 'ya'yan itace (ruwan' ya'yan itace na 1 orange)
• 2 teaspoons lemun tsami ruwan 'ya'yan itace (ruwan' ya'yan itace da 1 lemun tsami)
• 2 tablespoons orange zest (zest of 1 orange)
• 1 teaspoon lemun tsami zest (zest of 1 lemun tsami)
• 2 teaspoons (10 ml) gishiri
• 2 teaspoons (10 ml) Ginger (grated)
• 2 cloves tafarnuwa (minced)
• 1/2 teaspoon (2.5 mL) Ciki foda
• 1/2 teaspoon (2.5 mL)
• black barkono (ƙasa)

Yadda za a yi shi

1. Hada dukkanin sinadirai, sai dai ƙirjin kaza, a cikin kwano mai daraja.
2. Sanya kaza a cikin jakar filastik da kuma kara marinade. Sanya da wuri a cikin firiji don tsawon sa'o'i 4.
3. Ɗauke kaza daga cikin jaka ka zuba marinade a cikin saucepan.
4. Ku kawo marinade zuwa mai kyau tafasa, rage zafi kuma bari simmer na minti 3.
5. Cire daga zafin rana. Wannan za a yi amfani dashi a matsayin mai dafa ga kajin yayin da yake kan ginin.
6. Gurasar da zazzafa don matsakaiciyar zafi.

1. Kaji kaza a kan gabar kuma ka dafa tsawon minti 3, juya, karamar ruwa tare da dafaccen dafa da maimaita tsari tare da sauran gefe.
2. Yi wannan a cikin sau 3 a kowace gefe. Da zarar zazzabi na ciki na kaza ya kai tsakanin digiri 165-170, cire daga zafi kuma bar hutawa na minti 3-5 kafin yin hidima.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	559
Total Fat	34 g
Fat Fat	8 g
Fat maras nauyi	17 g
Cholesterol	142 MG
Sodium	1,079 MG
Carbohydrates	15 g
Fiber na abinci	2 g
Protein	48 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.)