Herb Yakakangwa Chicken NeTapenade

Nutrition Highlights (pakushanda)

Calories - 251

Fati - 12g

Carbs - 4g

Maprotheni - 31g

Nguva Yese 60 min
Prep 20 min , Cook 40 min
Kushumira 6

Iyi Mhediterranean yakafuridzirwa kudya yakaderera zvikuru muFODMAPs, iyo inoita kuti ive kudya kwakakwana kunononoka. Inowirirana zvakanaka nemafuta akavhenganiswa kana mupunga. Kana nguva ichibvumira, shandisai mazai kwemaawa makumi maviri nemasere mumushonga webhari kuti muwedzere kuiswa kwevhenekeri mukoko; kana iwe uri kukurumidza iwe unogona kubika huku pakarepo.

Zvimwe

• 1 tablespoon mafuta omuorivhi
• 1 puniki yakagadzika thyme mashizha
• Supuni 1 yakasimwa rosemary
• 1 tablespoon yakasimwa basil
• ¼ teaspoon munyu
• ½ teaspoon mutsva wepasi pevhu
• 2 pounds boneless, skinless kana chifu
• 15 maorivhi matsvuku, akaiswa
• 15 kalamata olives, pitted
• ½ mukombe wakabviswa, yakabikwa yakabikwa tsvuku tsvuku tsvuku
• 1 anchovy fillet canned mufuta, yakanyoroveswa
• 1 tablespoon capers
• 1 tablespoon mafuta omuorivhi

Kugadzirira

Herb Chicken

1. Gadzira paste nekusanganisa mafuta emuorivhi ne thyme, rosemary, basil, munyu, uye pepper. Bvisai musanganiswa uyu kumativi ose emabere ehuku uye uise huyo muhari yekubika. Ivhara ndiro uye uite kuti huku utange kufamba kwemaawa maviri mufiriji.
2. Preheat oven kusvika 375F.
3. Zivhurai kubika ndiro uye girai huku mukati mehandi yevheni kwemaminitsi makumi mana kana kuti kusvika kusvika mukati mekushisa kwemukati 165F munzvimbo yakakura yehuku.

Olive Tapenade

1. Apo huyo inenge ichicheka, mumudziyo we blender kana purogiramu yezvokudya, iyananidza miorivhi yemavara, maorivhi maorivhi, yakabikwa tsvuku tsvuku, anchovy, capers, uye mafuta omuorivhi. Gadzirisa iyo kusvikira musanganiswa unobata. Usave wakachena.
2. Kuti ushumire, sarudzai iyo inodziya yekoko mukati ma1 / 2-inch vipande uye kumusoro kwega rimwe nerimwe ne 2½ tablespoons ye tapenade.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Dzoka tapenade uye unakidzwe nemvura yakasvibiswa yega yega kana iwe uchida.

Kubika uye Kushumira Mazano

Spoon pan mashizha pamusoro pemhuka ipi neipi yakasara uye gadzirisa zvakasimba kuti ugare wakanyorova kusvikira iwe uchidya.

Dzimwe anchovies dzinogona kunge dzakanyungudzwa pakati pemashizha maviri epurasitiki uye yakachengetwa mumudziyo usina kuvhara mufiriji kuitira kushandiswa munguva yemberi.