I-garlic nejusi le-orange kusiza ukunambitheka le nkukhu elula, elula . Ungasebenzisa ijusi elivamile le-orange, kepha ukugxila kwe-juice e-frozen efriziwe kuzongeza ukunambitheka okuningi nombala ku-sauce. Khonza lokhu okulula kwe-skillet yenkukhu nge-irayisi noma amazambane kanye nemifino ehlangene noma i-salad-steamed steamed noma ubhontshisi obuluhlaza ukukhetha okuhle noma ukukhonza inkukhu kuKhesari noma isaladi eluhlaza.
Amabele asezinkukhu angenakho ukupheka ngokushesha, futhi ngenxa yamanoni aphansi ayenamafutha, ayomile kakhulu lapho ephuza ngokweqile. Ngokuya ngobukhulu bezinkukhu zezinkukhu, isikhathi sokupheka singashintsha kakhulu, ngakho-ke ukusebenzisa i-thermometer yokufunda okusheshayo kuyindlela engcono kakhulu yokuqiniseka ngokuphakela. Ngokusho kokudlasafety.gov, inkukhu kumele iphekwe ekushiseni okungenani okungama-165 F ngaphambi kokukhonza.
Okuzokwenza
- 3 izinsalela ezingenalutho, ezingenasikhumba sezinkukhu (ama-6 kuya kwangu-8 ngalinye)
- Usawoti ongcolile nomsundu omnyama omusha
- 1 isipuni esisodwa samafutha omnqumo angama-virgin
- 2 anyanisi eluhlaza (ocebile kancane)
- 6 ephakathi kuya kuma-clove amakhulu (echotshoziwe futhi ehlisiwe)
- 1/4 indebe ephansi-sodium inkukhu umhluzi
- 1/3 indebe ye-orange
- Okuzikhethela: amathisipuni amabili ashukela obomvu
- Dash of sauce esishisayo, njengeTabasco
- Izipuni ezimbili zigcotshwa i-parsley fresh noma i-cilantro
Indlela Yokwenza
- Hlanganisa isifuba senkukhu ngesigamu ngokulinganisa ukwenza ama-cutlets amabili. I-Pound phakathi kwamaphepha amabili epulasitiki ukugoba ukuze kube mncane, ngokulingana no-1/2 intshi ubukhulu. Phinda ngamabele amabele amabili asele.
- Ufafaza amabele enkukhu kancane kancane ngosawoti ongokwesibhakabhaka kanye nomsundu omnyama omusha.
- Ncoma amafutha omnqumo esikhwameni esikhulu noma ushaye i- pan phezu kokushisa okuphakathi. Engeza inkukhu nombala emaminithini amabili kuya kwangu-3 ohlangothini ngalunye.
- Ncishisa ukushisa kuze kube sezingeni eliphansi bese ufaka u-anyanisi oluhlaza nogalikhi; qhubeka upheka, uvuselela, imizuzu emibili kuya kwemi-3 ubude.
- Okwamanje, esitsheni esincane noma ekamelweni lokulinganisa ingilazi, hlanganisa umhluzi wenkukhu, ijusi le-orange, ushukela omnyama (uma usebenzisa), kanye nedash of sauce esishisayo. Thela phezu kwenhlanganisela yenkukhu ne-garlic.
- Gcoba ipani bese upheka imizuzu engu-4 kuya kwemihlanu, noma kuze kube yilapho inkukhu iphekwe kahle. Ukushisa kwenkukhu kufanele kubhalise okungenani 165 F ngesakhiwo sokushisa.
- Hlela inkukhu emaflethini bese phezulu ngamanye ama-pan. Fafaza nge-parsley encane noma i-cilantro.
Amathiphu
Uma iresiphi idinga ukubeka isifuba sesifuba senkukhu kanti izinkukhu zezinkukhu zikhulu (ngobukhulu obungama-6- kuya ku-8-ounce), cabanga kuqala ukuzihlunga ngokuzenzekelayo ukuze wenze ama-cutlet amabili. Gcwalisa izicucu ezincane kakhulu ngokwanele ukuze zenze ngisho nasebunzima. Enye yebele yenkukhu esebenza ngokugcwele ingamayunithi angu-3/2 kuya kwangu-4.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 333 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 95 mg |
| I-sodium | 179 mg |
| Ama-carbohydrate | 11 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 32 g |