I-Lemon-Rosemary iphoqelelwe ama-Chicken Breasts Recipe

Le iresiphi ilula kakhulu, kodwa ayitholakali kahle. Ikhefu elimnandi lokugcoba i-poaching liphuza kahle amabele futhi liyancishiswa ukuze lenze i-sauce elula phezu kwale nkukhu yezinkukhu.

Okuzokwenza

• 1 inkomishi iwayini elimhlophe
• 2 izinkomishi low-sodium inkukhu umhluzi
• Ama-sprigs angu-2 asemhlophe
• 1/2 anyanisi ophakathi, lisikiwe
• Usawoti ukunambitha
• I-pinch ye-pepper emhlabathini omusha omusha
• I-Pinch ye-cayenne
• 1 lemon ephakathi, i-juiced
• 4 izifuba ezingenanjongo, ezingenasici
• 1 isipuni ibhotela elibandayo
• Ikhekhe lamakhekhe ukuhlobisa
• 2 izinkomishi eziphekwe amazambane aphekiwe (ozikhethela)

Indlela Yokwenza

1. Hlanganisa iwayini, umhluzi wezinkukhu, i-rosemary sprigs, u-anyanisi, usawoti we-1/2 tsp, umnyama omnyama, i-cayenne, ne-lemon ku-skyshi engu-10 intshi (i-pan kufanele ibe mkhulu ngokwanele ukulingana nezinkukhu ezingu-4 zezinkhukhu). Letha esimweni ngokushisa okuphezulu, bese ufaka amabele enkukhu. Shintsha ukushisa phansi kuze kube phansi, bese ubamba izinkukhu ezinkukhu ngomzuzu amaminithi angu-12 kuya kwangu-15, noma kuze kube sekuphekwe. Isifuba sezinkukhu sizobuyela emuva kancane uma senziwe. Isikhathi sangaphakathi kufanele kube ngu-160 kuya ku-165 F. Ungagqithisi.

1. Uma usuqedile, susa amabele kuphakethi bese umboza ngefolda. Vula ukushisa kuze kube sezingeni eliphezulu futhi ubilise uketshezi ngamaminithi angu-5 ukunciphisa. Gcoba ibhotela elibandayo kuze kube yilapho uhlanganiswa. Bilisa amaminithi angu-2 ngaphezulu. Susa i-pan kusukela ekushiseni. Ukunambitheka kasawoti, futhi ulungise.
2. Beka ama- potato ashisayo ashisayo emabhodini amane angajulile. Hlanganisa amabele zibe yizicucu ezingu-5 noma ezingu-6 ngamunye, futhi uhlele phezu kwamazambane. Faka isipuni phezu kwe-poaching encishisiwe ye-poaching (khipha u-anyanisi, noma ukhonze uma uthanda), uhlukanise zibe izingxenye ezingu-4. Khonza ushisayo nge-lemon engeziwe uma ufisa.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	1379
Inani lamafutha	74 g
I-Fat egcwele	22 g
I-Fat Unsaturated	29 g
I-cholesterol	426 mg
I-sodium	844 mg
Ama-carbohydrate	29 g
I-Fiber Dietary	5 g
Amaphrotheni	136 g

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