Lezi zibeleku zokhukhu ziyashesha futhi zilula ukuzilungiselela esikhwameni bese zenza isidlo esiphundu nge-pasta ephekiwe noma elayisi, noma zisebenze ngamazambane kanye nemifino ehlangothini noma isaladi ephosiwe.
Okuzokwenza
- 4 kuya kwezingu-6 izinkukhu zebele inkukhu, ezingenamsoco
- 6 wezipuni ufulawa, ihlukaniswe
- 1/2 isipuni usawoti
- Dash emhlabathini omnyama pepper
- 2 wezipuni amafutha omnqumo
- 2 izinkomishi ezilicutshiwe amakhowe
- I-clove i-garlic, i-minced
- I-1 ingaba (ama-ounces angu-14,5) utamatisi oqoshiwe, onqanyuliwe
- 1/2 indebe eyomile iwayini elimhlophe
- 1/2 indebe inkukhu umhluzi
- 4 anyanisi oluhlaza, lisikiwe
Indlela Yokwenza
- Esigumbini esikhulu, esingenalutho noma ipuleti yephayi, hlanganisa ufulawa wezipuni eziyi-4 nge 1/2 isipuni usawoti kanye pepper. Dredge izingcezu inkukhu, ukumboza kahle.
- Esikhathini esikhulu se-skillet noma se-pan, sishisa amafutha omnqumo ngaphezu kokushisa okuphakathi. Engeza inkukhu emafutheni ashisayo nesikhunta cishe imizuzu engama-3 ohlangothini ngalunye.
- Engeza amakhowe ahlutshiwe bese usuka ngomzuzu ongu-1 ubude.
- Esigodini esincane, hlanganisa ugarlikhi, utamatisi, iwayini, umhluzi wezinkukhu kanye no-anyanisi oluhlaza okolisiwe; gxuma emaqeleni amabili asele kafulawa kuze kuhlanganiswe kahle.
- Thela ingxube phezu kwenkukhu namakhowe; ugqugquzela ukuhlanganisa nokuletha esimeni.
- Ncishisa ukushisa kuya phansi, ukumboza, futhi ubambe imizuzu engu-15 kuya kwezingu-20, noma uze upheke kahle.
- Khonza inkukhu nge-sauce.
Inkukhu kumele iphekwe okungenani ngu-165 F ngokushisa okusheshayo okufakwe engxenyeni enkulu kunazo zonke zesifuba senkukhu.
Izinkukhu ezengeziwe ze-Chicken Breast
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 978 |
| Inani lamafutha | 54 g |
| I-Fat egcwele | 14 g |
| I-Fat Unsaturated | 23 g |
| I-cholesterol | 279 mg |
| I-sodium | 680 mg |
| Ama-carbohydrate | 24 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 92 g |