Chicken breast halves wani zaɓi ne mai kyau idan kana buƙatar ci abinci mai sauri. Duk da yake nono marasa ganyayyaki na iya zama m, duk yana cikin sinadaran. Kyakkyawan lemun tsami da tafarnuwa mai yalwaci wadannan ƙwaƙwalwar ƙwarƙwarar sauƙi, kuma tasa yana daukar minti 30 don gyarawa da dafa.
Abin da Kayi Bukatar
- 2 nono nono breastves
- Kisher gishiri
- Baƙar fata baƙar fata
- 1 tablespoon man shanu
- 2 teaspoons karin-budurwa man zaitun
- 4 tablespoons duk-manufa gari
- 2 cloves tafarnuwa, minced
- 2 albasarta kore, sliced mai sauƙi
- 1 kofin abincin kaza
- 1/2 kofin farin giya (bushe)
- 2 tulwan lemun tsami (1-inch strips)
- 2 tablespoons nunin lemun tsami ruwan 'ya'yan itace
- Zabin: 1 zuwa 2 tablespoons capers, rinsed
Yadda za a yi shi
- Idan ƙirjin kajin suna babba, toshe su a cikin rabi a fili don yin cututtukan cututtuka. Idan sun kasance ƙananan, toka su ɗauka da sauƙi tsakanin zanen filastik kunsa har ma da kauri.
- Yayyafa da kaza guda tare da gishiri da barkono da dredge tare da gari.
- A cikin babban skillet a kan matsakaici zafi, narke man shanu da man zaitun. Sauté da kaza har sai launin ruwan kasa, kimanin 4 zuwa 5 da minti a kowane gefe.
- Cire kaji kuma ƙara tafarnuwa da albasarta kore zuwa skillet. Sauté kawai har sai da dan kadan da wilted da kimanin, 30 seconds.
- Ƙara ƙaramin kaza, ruwan inabi, da lemun tsami zest zuwa skillet. Sauƙaƙe a kan matsakaici-matsanancin zafi na kimanin minti 5 don ragewa da kuma mayar da dadin dandano.
- Ƙara kajin a cikin kwanon rufi; rufe da simmer na kimanin minti 10, ko kuma sai an dafa shi kaza. Dama a cikin ruwan 'ya'yan itace da lemun tsami kuma ku dafa tsawon minti daya.
- Ku bauta wa kajin da zafi dafa shinkafa ko taliya.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 947 |
| Total Fat | 52 g |
| Fat Fat | 15 g |
| Fat maras nauyi | 21 g |
| Cholesterol | 284 MG |
| Sodium | 725 MG |
| Carbohydrates | 20 g |
| Fiber na abinci | 2 g |
| Protein | 91 g |