Nutrition Highlights (pakushanda)
Maoriro - 158
Fati - 5g
Carbs - 0g
Protein - 26g
Nguva Yese 30 min
Prep 5 min , Cook 25 min
Kushumira 4
Akaneta kunzwa mhuri ichiti "chifu chekuku ... kwete zvakare!" nguva dzose iwe uchiita huku? Hapana kunetseka! Hapana chakavhiringidza pamusoro peprotini yakakosha apo iwe uchibika nenzira dzakasiyana.
Inopa chicken nekuvhiringidza kurwisana kwehutemeric uye tummy inofadza fennel mbeu. Kunyanya, nyama yakaonda yakadai sekuku chisarudzo chakanaka kune avo vanonzwa kushungurudzika, uye zvinonhuwira zvakafanana nehutu uye fennel zvinogona kubatsira mukudya.
Zvimwe
- 2 maspuniji maorivhi
- 1 teaspoon pasi turmeric
- ½ teaspoon pasi fennel mbeu
- ¼ teaspoon kosher munyu
- 4 masvikiro asina ruzivo, mazamu asina mbiriso
Kugadzirira
- Preheat oven kusvika 375F.
- Tora bheka pepa pepure pepa.
- Muchidimbu chiduku, shandisa mafuta, turmeric, fennel, uye munyu.
- Isai mazamu ekoko pahokwe yebhaka uye bhiza nemafuta omuorivhi.
- Tumira kuovheni uye kubika huku kwemaminitsi makumi maviri nemakumi maviri kana makumi maviri kana kusvika kusvika mukati mekushisa kusvika 160F.
- Rega kuti utonhorere zvishoma usati watora uye ushumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe uine nguva yakawanda, gadzirai huku mumuorivhi weoorivhi kweawa rimwe chete kana kusvika usiku humwe kuti ubatsire mavhiriro aroora.
Izvo zvinofadza zve turmeric ne fennel zvinonakidzawo pane dzimwe maonda zvakakonda maprotini zvakadai semashira, cod, tilapia, turkey, uye yenguruve yengoro.
Kubika uye Kushumira Mazano
Ita basa rakabatikana mavhiki mashoma nekubika mberi. Ita bundu rakakura reyiku uye chikafu mufiriji yekutora uye uende kudya kwevhiki rose. Panzvimbo yekugochera muchoto, simai chicken pane grill uye mushumire pamwe nemiriwo yemwaka. Yakawanda miriwo inononoka kushamwaridzana, kunze kwekukanya uye tomato, izvo zvinogona kukonzera kuora mwoyo kune vamwe.
Zvipfeko zveyiyi chikafu zvinokwidziridzwa zvakanakisa pamashizha kana kuti kukandwa newaini yakasvibiswa, mazambiringa akaoma, uye zvinyorwa zvinyorwa zvingangonaka zvekudya yakakodzwa. Wedzera gorosi yemuonamu kumusanganiswa wemafuta emuorivhi kuti ushandise sekupfeka saladi panzvimbo ye marinade-zvakakwana, zvishoma zvishoma semuchero wemarimu hazviiti kuti chigadzirwa chekupedzisira chive chakaoma, saka haufaniri kunetseka pamusoro iyo ndiro inokonzera kuchema.