Nutrition Highlights (pakushanda)
Calories - 228
Fati - 10g
Carbs - 7g
Puroteni - 27g
Nguva Yese 40 min
Prep 15 min , Cook 25 min
Kushumira 2 (2 skewers mumwe nomumwe)
Apo vanhu vanofunga nezvekudya hutano, vanowanzofananidza fland yakabikwa pani pamubhedha we lettuce wakaoma. Apo chidiki chekare chiya yakakangwa zuva rimwe nerimwe zvechokwadi chinonyangadza, kudya kudya kwakanaka hakufaniri kuva.
Iyi yakagadzirwa chikafu chibage izere zvinonaka zvinotapira kuvonga chimichurri sauce, ruvara rwemuchero wakagadzirwa nemiriwo, mafuta, uye vhiniga. Inotanga kuibva kuLatin America uye yakashanda pamwe chete nemiti yakakangwa kana chicken. Chimichurri inzira yakanakisa yekupedza kudya kwakakwana pasina kuwedzera sodium yakawanda. Muchidimbu ichi, ndakasiya kunze munyu, asi iwe hauzombofi wakarashika nehuwandu hwakawanda kubva kumaruva matsva, zvinonhuwira, vhiniga, uye garlic.
Chikafu chechicken skewers chinonakidza kuti chiite pane grill apo mamiriro okunze akanaka, asi iwe unogona kuvaita mukati mukati pegrill grill. Ndinoda kushandisa tomate cherry, asi kuwedzera chero rudzi rwemiriwo yaunenge uine. Idya iyi inobatsira zvikuru-mapuroteni, pasi-carb dish izvo zvose zviri nyore kuita uye zvinonaka! Shumirai nemucheka werima uye ruvara rutsvuku kana nyemba dzakaoma kuti muve nehuwandu hwekudya.
Zvimwe
- 1/4 mukombe mutsva parsley mashizha
- 1/4 mukombe mutsva cilantro mashizha
- 1 tbsp oregano mashizha (kana omesa oregano)
- 2 clove mutsva
- 1 tbsp maorivhi
- 1 tbsp red wine vhiniga
- 1 tbsp mvura
- ½ tsp mutsva wepasi pevhu
- 1/2 tsp yakapwanyika tsvuku tsvuku tsvuku
- juice kubva pa22 lime
- 1 boneless, skinless chicken breast (8 oz)
- 1/2 pint cherry tomato
- olive oil spray
Kugadzirira
- Ita chimichurri muto. Mune blender kana purogiramu yezvokudya, sanganisira zvinoshandiswa zve chimichurri muto (zvose kunze kwekuku uye tomate cherry) uye kusanganiswa kusvikira kushizha.
- Durai mukaka wekuku mu 1-inch cubes. Isa panzvimbo yep zip-top nehafu ye chimichurri sauce. Rega marinate mufiriji kwemaminitsi makumi maviri nemakumi matatu. Kana ukashandisa skewers yehuni, shandisa nguva ino kuti udzike skewers mumvura.
- Shandisai chicken pamatare kana kuti matanda skewers, kushandura pakati pekukudzana kwekuku uye tomato.
- Pisa grill kana grill pan kusvika pakati-yakakwirira kupisa. Shandisa mafuta uye grill skewers 2 kusvika kumaminitsi matatu nechepamusoro. Deredza kupisa kusvika pasi kana kutama skewers kusvika kumusoro kwegrill kusvikira wapedza kubika, anenge gumi kusvika pamaminitsi gumi nemashanu. Ikoko inofanira kufanira mukati mekushisa kwe 165F.
- Shumira skewers uye ugare chimichurri sauce.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe usina waini tsvuku yewaini, inenge chero vhiniga ipi ichaita. Bharamuki kana bhinzi cider vhiniga yakachena, inoshanda zvakajeka, kana mumhinje, ingowedzera yero yemaji.
Edza kuwedzera mamwe mimwe miriwo, kufanana nehowa, bell tsvuku, kana zucchini, kune skewers yako yepamusoro kunakidza uye kutakura mune zvakawanda fiber.
Ruramisa pepuru tsvuku yakasvibirira kumunda wako waunoda.
Kubika uye Kushumira Mazano
Apo nyama inobhururuka, inopisa muto weharuki kana kuti quinoa kana kupisa mhepo inogona kubva pasi-sodium nyemba nyemba. Aya skewers anobatanawo zvakanaka nemashizha ehodhi.
Ngwarira slide chibage uye tomato kubva kune skewers paunoshandira kuti urege kupwanya mateti.