Nutrition Highlights (pakushanda)
Calories - 190
Fati - 7g
Carbs - 14g
Maprotheni - 17g
Nguva Yese 20 min
Prep 5 min , Cook 15 min
Kushumira 6
Ah, chicken (kana turkey) a king-kunyaradza zvokudya zvechokwadi. Iyo ndiro yakagadzirwa nehuku, kamuki, mushroom, uye dzimwe nguva sherry. Mishonga-isina uye kunyaradza zvokudya zvingaita sokuti vanovhenganisa, asi zvinokwanisika kuburikidza nekutsvaga soy kana mukaka wemamanda kune mukaka wenguva dzose nekamu. Yakasanganiswa neupfu uye muto wehuku, inogadzira muto mutsvuku uyo uri chikwangwani chikamu chechikafu chinonaka. Pimento inowedzera zvimwe zvisingatarisirwi zvinovhiringidza uye kupenya kwemavara.
Iri ndiro ndiro yakakodzera yekuita kana iwe uchinge wakachengeterwa kana nyama yakagadzirwa, kana hurumende inobereka chicken mufriji. Chicken a king chinowanzoshandiswa pamucheka, pasita, kana chingwa.
Zvimwe
- 2 tablespoons mafuta omuorivhi
- 1/4 kapu eiii (yakagurwa)
- 1 tsvuku tsvuku (yakasarudzwa)
- 1 duku (2-ounce) ine mushroom (kana kuti 4 kusvika ku6 ounces fresh mushroom, yakatswa)
- 1/4 teaspoon mutsvuku
- 1/2 mukombe wose-chinangwa choupfu
- 1 1/2 makapu soy mukaka (mukaka usina kunyoreswa kana mukaka wemarmond)
- 1 1/4 makapu huku (kana mvura ine huku) Zviri nani kupfuura Bouillon kana nguva dzose bouillon)
- Munyu kuvaravira kana uchishandisa huku (asi kwete bouillon)
- 2 makapu chicken (kubikwa, diced kana shredded; kana turkey)
- 1 (4-ounce) jar yakasimwa pimentos
Kugadzirira
- Pisai mafuta kana bhotela mumucheka wepakati-yakanyanya kupisa uye sungaiiiiiiii kwemaminitsi maviri kusvika matatu. Wedzera pepuru tsvuku uye mushwa, uye gadzira imwe maminitsi mashanu kana kudaro, kusvikira uchinatsa. Wedzera mutsvuku uye ubatane.
- Wedzera furawa uye kubika, kuwedzera nguva dzose, kwemaminitsi maviri.
- Wedzera mukaka we soyy uye chikafu. Wedzera munyu kana zvichidiwa. Uyai nemamota uye gadzirira maminetsi matatu kusvika mana.
- Wedzera chikafu chakabika kana turkey uye pimento. Shandisai uye mushumire.
Zvimwe Zvinoshandiswa Zvokugadziriswa uye Mazano Okushumira
Paunenge uchengetedza ichi chikafu chisina kusununguka, unogona kushandisa mukaka wekakhuni panzvimbo yewaini kana mukaka wemarumondi. Hazvizoiti kuti kokonati inonaka kune ndiro asi inoita kuti ive yakanaka uye yakasviba.
Kuti uchengetedze chikafu ichi uine utano uye uwedzere zvimwe zvokudya, shandisai nyama isina nyama isina mbiriso kune mambo pamusoro pe "rice-rice" kana kuti gorosi yakagadzirirwa focaccia chingwa . Sezvimwe zvinotsigira pasta , edza quinoa pasta. Ingova nechokwadi kuti unobika iyo d dente nokuti kana ikaputika iyo ichasimudza chinyorwa che glycemic chezvokudya.