Ama-balsamic Marinated Chicken Breasts

Iviniga ye-balsamic, i-garlic kanye nezikhathi ezilula zokuphumula zinika lezi zifuba ezikhuniziwe noma ezikhukhulayo. Khonza le nkukhu elihlwabusayo ngemifino enambithekile noma isaladi, kanye namazambane noma ilayisi. Sebenzisa izikhumba zezinkukhu noma ama-cutlets ale-twist yaseMedithera ngesikhathi sokudla kwesidlo sakusihlwa.

Okuzokwenza

• 1 1/2 amakhilogremu angama-chicken angenamsoco noma izinkukhu ezinkukhu
• 1/3 indebe ye-balsamic iviniga
• 1/4 indebe eyengeziwe amafutha omnqumo virgin
• 2 amathisipuni garlic ogqotshwe
• 1 ithisipuni usawoti kosher
• 1 ithisipuni omisiwe amaqabunga oregano
• 1 ithisipuni omisiwe basil leaf
• 1/2 isipuni usomme wekhasi omisiwe
• 1/4 isipuni umhlabathi omnyama

Indlela Yokwenza

1. Beka inkukhu egumbini lesilazi noma eplastiki noma isikhwama sokugcina ukudla.
2. Esikhathini noma ngesitsha esikhulu sokulinganisa, hlanganisa uviniga obhalsamu, amafutha omnqumo, i-garlic, usawoti, i-oregano, i-basil, i-thyme ne-pepper. Hlanganisa ukuxuba.
3. Thela ingxube ye-marinade phezu kwenkukhu bese uphenduka ugqoke ngokuphelele. Vala isitsha noma ubeke isikhwama nesifriji.
4. Vumela inkukhu ikhiphe amahora angu-1 kuya kwangu-6.
5. Grill inkukhu ku-grilla noma epanini ye-grill, uphendukela emanzini omabili kuze kube sekuphekwe. Isikhathi sokupheka sizohlukahluka kuye ngokuqina kwenkukhu. Izinkukhu ezijwayelekile zezinkukhu zizothatha imizuzu engaba ngu-6 ukuya kwangu-8 ohlangothini ngalunye, kodwa izinsika ezincane zizothatha isikhathi esincane.

1. Uma usuqedile, inkukhu izorejista okungenani 165 F ngesisindo sokufunda esheshayo esifundeni sezinkukhu.
2. Ukuze ugcobe, gcina i-pan yokubhaka nge-foil; spray nge ukupheka okungapheli ukupenda. Hlela inkukhu kulesi sikhumba.
3. Hlela inkukhu imizuzu engu-10 kuya kwezingu-16, uguquke okungenani kanye ngesikhathi sesikhathi sokugcoba (izinkukhu ezincane zenyama yenkukhu zingathatha isikhathi esincane).
4. Hlola ngokucophelela futhi uhlole ukunikezela nge-thermometer yokudla. Kuzobhalisa okungenani 165 F uma inkukhu isenziwa.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	524
Inani lamafutha	36 g
I-Fat egcwele	8 g
I-Fat Unsaturated	19 g
I-cholesterol	142 mg
I-sodium	717 mg
Ama-carbohydrate	1 g
I-Fiber Dietary	0 g
Amaphrotheni	45 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)