Ƙwararrun kaji marasa ganyayyaki suna laushi a cikin skillet sa'an nan kuma suna aiki tare da kirim mai tsami da cakulan Parmesan. A miya yana kama da sautin Mornay tare da ƙarin kirim mai tsami. Yana da arziki, mai tsami, kuma cike da dandano.
Ku bauta wa wannan kaza mai sauƙi da kuma Parmesan miya tare da ƙwayoyi masu zafi da ƙwayoyi da sukari da kayan lambu da kuma sabbin 'ya'yan tumatir don ci abinci da iyalinka za su so.
Duba kwarewa da kuma
Abin da Kayi Bukatar
- 4 zuwa 6 chicken breast halves (boneless, ba tare da fata)
- gishiri dandana
- black barkono dandana
- 1 zuwa 2 man zaitun man zaitun
- Ga Sauce:
- 2 teaspoons man shanu
- 2 cloves tafarnuwa (finely minced)
- 4 kore albasa (thinly sliced)
- 4 kirim mai tsami
- 1 kofin
- madara (ko rabi da rabi)
- 1 kofin cokali mai cin nama (sabon shredded, game da 2/3 zuwa 3/4 kofin grated)
- 1/8 teaspoon barkono barkono
- gishiri dandana
Yadda za a yi shi
Ga Chicken:
- Sanya ƙirjin kaza tsakanin zanen gado na filastik ko a cikin abincin ajiya na abincin filastik kuma a hankali a layi a ciki.
- Yayyafa ƙwayar kajin da sauƙi da gishiri da barkono.
- Man zaitun mai gauraya a babban sutura a kan matsakaici zafi.
- Ƙara kaza da kuma dafa don kimanin minti 5 zuwa 6 a kowane gefe, har sai an yi launin ruwan kasa da kyau kuma a dafa ta. Juices ya kamata a bayyana a yayin da aka yanke waƙar da aka fi girma a cikin ƙirjin kajin da wuka.
- Mafi yawan zazzabi mai adanawa ga kaza shine 165 F. Jaraba tare da ƙararrawar zafi da aka karanta a cikin wuri mafi girma. Ƙwaƙwalwar ƙwaƙwalwar ƙwaƙƙwaƙi za ta zama bushe idan an yi amfani da shi.
Ga Sauce:
- A halin yanzu, a cikin wani saucepan, narke man shanu a kan matsakaici-zafi kadan.
- Sare tafarnuwa da kore albasarta don kimanin minti 1.
- Ƙara kirim, madara ko rabi da rabi, da cakulan Parmesan da zafi har sai zafi da santsi.
- Dama a barkono da gishiri, dandana.
- Ladle miya a kan kaza da kuma ado da faski.
Ƙwararrun Masana
- Idan ƙirjin kajin babba ne, toshe su a cikin rabi a gefe don yin biyu cutlets har ma da kauri. A madadin haka, saya cututtukan kaji na kajin da aka yanka a pre-sliced.
- Sauya kajin tare da cututtukan turkey breast.
- Don dandano Tuscan, ƙara 1/2 kopin yankakken tumatir-dried (a man fetur, drained) da kuma tablespoon ko fiye na sabo ne Basil ganye.
- Ku bauta wa kajin a kan kayan da aka yi da naman alade ko wani nau'i na naman alade, ko kuma ku yi hidima tare da shinkafa ko dankali. Add gishiri da ganye, broccoli, ko koren wake kore, ko kuma yin hidima tare da salad.
- Sauya kirim mai tsami ga kirim.
- Idan ka fi son cuku cheddar, ƙara game da 1 kofin, shredded, a maimakon Parmesan.
Mene ne adadin kaji?
- Kowa marasa ganyayyaki suna yin la'akari da misalin karfe 8 zuwa 10, yayin da girman nauyin yake kusan rabin wannan, ko kimanin 4 ounces. Zabi ƙananan ƙirjin kaza don abinci ko juya babban ƙirjin kaza a cikin kananan cutlets masu ƙanƙanta masu kananan ƙanƙara ta hanyar yanka shi a cikin rabi a fili.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 1072 |
| Total Fat | 69 g |
| Fat Fat | 25 g |
| Fat maras nauyi | 26 g |
| Cholesterol | 334 MG |
| Sodium | 715 MG |
| Carbohydrates | 12 g |
| Fiber na abinci | 1 g |
| Protein | 96 g |