Nutrition Highlights (pakushanda)
Maoriro - 253
Fati - 13g
Carbs - 8g
Protein - 26g
Nguva Yese 30 min
Gadzirira 10 min , Cook 20 min
Kushumira 2 (2 mahudyu rimwe nerimwe)
Boneless, skinless chicken thighs dzakakosha kukurumidza, zvinonaka. Izvo zviri nyore kugadzirira nechinguva chiduku uye zvinenge zvisingakwanisi kuoma. Vanotora chero ruzivo rwakanaka uye ndiyo motokari yemotokari itsva, zvipembenene zvine utano semichero, miriwo, nemiriwo. Kuti uzvichengetedze kune rumwe rutivi rwehutano, tsvina mafuta anooneka usati wabika. Vacharamba vachigarisa mvura yakawanda uye inonaka!
Chipotle, garlic uye lime zvinowedzera kuvhenganisa zvakanyanya nechose kushanda pasina mubhuku iri. Pineapple salsa mutsva inokonzera kunakidza zvakanyanya uye inoita kuti kudya uku kunakidze uye kunakidza-kusvikirira tsika yako yekudya kwemanheru.
Zvimwe
- 4 isina njodzi, isina ganda chicken mahudyu
- 3/4 teaspoon chipotle powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon pasi cumin
- Juice kubva ku 1 lime
- 2 masupuniki epocado mafuta kana imwe yakakwirira-mafuta
- 1/4 mukombe tsvuku yeeiii, diced
- 1/2 mukombe mutsva pineapple, diced
- 1 jalapeno duku, yakasimwa uye yakatorwa
- 2 tablespoons matsva macilantro mashizha, zvakasarudzwa
- Juice kubva pa22 lime
Kugadzirira
- Ikoji inopisa kusvika ku 350F. Chengetedza mafuta anooneka kubva pahudyu dzekuku.
Muchikamu chiduku, sanganisira chipotle poda, garlic, uye kumini.
Dharirai chimiro pamusoro pemisoro yekukuya uye gonesai zvakanyanya nemashizha emupuro. Bvisa kuti ufukidze zviputi zvehudyu zvakanaka.
Iva nehuni-uchapupu hwekuvhenekera padhifu pamusoro pekupisa kukuru. Wedzera mafuta uye swirl skillet kupfeka.
Seari huku mahudyu mu skillet, inenge maminitsi maviri nechepamativi. Isa skillet muchoto kuti apedze kubika, 5 kusvika 10 maminitsi. Chicken inogadzirwa apo thermometer inowanikwa pakati inosvika 165F.
Kunyange huku huku iri kubika, gadzirira salsa. Gadzirai tsvuku yeeiii, pineapple, jalapeno, cilantro, uye lime mune mukombe.
Kamwe kamwe kana nyama yapera inobvisa kubva muvheni uye ushande neineini inonzi salsa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kushandisa mazamu ehuku panzvimbo yehudyu, asi inofanira kuve yakanyungudutswa yakaonda kuti ione kuti vanobika zvakakwana asi vasaoma.
Kubika uye Kushumira Mazano
Shandisai thermometer ye nyama kuti ive nechokwadi chekuku inopedzwa nenzira yose. Iwe unogonawo grill chikwama chekudya kana iwe usina chiviso chevhu.
Shandisai mahudyu aya nemazinga matsvuku kana murairi mutsvuku uye saridhi yakasvibirira kana miriwo yakakangwa kuti ugove uchidya.