Nutrition Highlights (pakushanda)
Calories - 220
Fati - 5g
Carbs - 12g
Maprotheni - 30g
Nguva Yese 40 min
Prep 20 min , Cook 20 min
Kushumira 4 (5 nuggets mumwe nomumwe)
Tora kurwa kwezvikafu zvakabikwa uye zvakabikwa zvine utano hwakanaka hwekukuchengetedza huku. Mafupa anononoka akafukidzwa muzvokudya uye zvinokonzerwa neholiflower , kushandiswa kwakagadzikana kunoderedza kuwandisa kwecarb. Kubika ichi chikafu panzvimbo yekucheka kunowedzera mafuta-mutoro wega wega wakabikwa mune imwe gramu yemafuta akaenzaniswa ne-4 gramu imwe neimwe yakabikwa. A dial-fat diet inobatsira zvikuru mukuderedza zviratidzo zvekuora mwoyo. Dunk nugget imwe neimwe mu beet ketchup kana kungoita guac kuti igadzire chikafu chekudya chiitiko mune nzira yekubata mwoyo.
Zvimwe
- 1 pound boneless, skinless chicken bvudzi, bvisa mu 1x2-inch rectangles
- 1 mazai makuru
- 1/2 teaspoon garlic powder
- 1/2 teaspoon kosher munyu
- 1/2 cup cup breadcrumbs
- 1 1/4 makapu akatasva cauliflower
Kugadzirira
- Preheat oven to 350F. Tora ikateti yakakura yebhaka uye uise pamusana kusvikira wakagadzirira kushandisa.
- Muchidimbu chiduku chisina kudzika, sanisaii mazai, goriki, uye munyu. Whisk zvakanaka kuti ubatanidze.
- Mune hombe yakasiyana, sanganisira breadcrumbs neholiflower.
- Dhidzai chicken zvidimbu muzamu musanganiswa. Rega kupfutira kwacho kusati kwapfekwa nekuputika nechingwa chekudya neholiflower (iwe unogona kuisa pairi kuti ubatsire kubatana kana zvichidiwa). Ronga zvidimbu zvakaputika pane bhati rakagadzirwa.
- Bika kwemaminitsi makumi maviri, kutendeuka kamwe chete.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana ukasarudza nugget yakawedzerwa yakawanda, shandura mune zvakagadzirirwa breadcrumbs zviri pachena.
Iwe une zvingasarudzwa zviviri kana zvasvika pakakonzerwa neholiflower: utenge isati yakasvikidzwa kubva muchikamu chezvibereko kuti uchengetedze nguva (inowanikwa mumashambagitari akawanda) kana kuti ita yako pachako nekuisa hafu yekanyoro kakakosha yeholiflower florets muchikafu chekudya uye kutsvaira zvishoma. Hapana chidimbu chekuwedzera mafuta kana kuchera kwairi.
Kubika uye Kushumira Mazano
Kukura kwegorove imwe neimwe hakufaniri kuve kukwana-kukora 1x2-inch rectangles ndiyo mutungamiri mukuru, saka hapana chidimbu chekutora tape yekuyeresa. Kunze kwekuti, kusina kukwana kunokonzera kuita manzwiro akawanda. Ingotinhira makumi maviri kubva kumapiro ako echifu chekuku kuti uchengetedze huwandu hwemazana (uye nheyo dzekudya).
Iva nechokwadi chekuita zvakachengeteka zvekudya kwekudya paunogadzirira nyama yakasviba kana huku. Chengetedza ganda rakasarudzwa rezvinhu zvisina kuvekwa kuitira kuti uderedze njodzi yekuputika kwepamuviri nemichero.
Cherechedza kuti huku inofanirwa kugadzirirwa mukati mekushisa kwe 165F. Chengetedza chema-thermometer yakagadzirirwa nguva nguva iwe hauna chokwadi kana chicken chako ichibika. Uye heino chiyeuchidzo chakananga kune chikafu ichi: kukanda mazai ega ega uye miviri ye breadcrumb. Vane remnants of the raw chicken you dipped in, so you will not want to use them again.
Shandisai njiketi yacho papepa yekubheka kuitira nyore kucheneswa, pamwe chete necheke , fodya, ketetp (yakagadzirwa nokubatanidza bheti yakagadzirwa nehari yevhiniga, shuga, uye munyu), kana kuti guac. Vanonwisa zvakanyanya zvishoma zvakanyorova mushure mokunge vabviswa muchoto, asi munogonawo kuviga uye kudzidzorera zvakare kuti vafare zvakare.