Nkhaku Yabwino Yotchedwa Carb Basil Chicken Ndi Mbewu Zamasamba

Zakudya Zofunikira (potumikira)

Zikhala - 349

Mafuta - 18g

Carbs - 8g

Mapuloteni - 38g

Nthawi Yonse Mphindi 35
Konzani mphindi 15 , Cook 20 min
Mapemphero 3

Nkhuku yotchedwa carb basil ndi masamba ndiwo chakudya chofulumira, chosavuta komanso chokoma, chokonzekera pafupi maminiti 45 kuyambira pachiyambi mpaka kumapeto.

Nkhumba zoumba zamasamba, bowa , zukini kapena sikwashi ya chilimwe -zimangokhala malo oyambira, mowirikiza komanso osiyanasiyana.

Mukhoza kugwiritsa ntchito pafupifupi masamba onse. Broccoli, kolifulawa, ndi anyezi zabwino zowonjezera. Mukhozanso kumalowetsa pesto msuzi wa basil ndi adyo ngati mukufuna.

Zosakaniza

• Supuni 3 mafuta a maolivi
• 1 pounds boneless, chifuwa chopanda chikopa, zidutswa zidutswa zazikulu
• 1/2 supuni ya supuni mchere
• 1/4 supuni ya supuni pansi tsabola wakuda
• 1 tsabola wofiira wofiira, otsukidwa, odulidwa, ndi odulidwa
• 8 ounces bowa, kutsukidwa ndi magawo
• Makapu 2 atsukidwa, atayikidwa, ndi sliced ​​zukini
• 3 cloves adyo, minced kapena kukanikizidwa
• 8 ounces atsopano basil, akanadulidwa

Kukonzekera

1. Mu skillet wamkulu pamwamba pa kutentha kwakukulu, bweretsani supuni 3 zabwino za maolivi kuti muzitha kutentha.
2. Pakalipano, perekani mchere ndi tsabola pa nkhuku. Onetsetsani bwino nkhuku zowonjezera kuti mupange mafuta otentha, pewani mafuta otentha. Cook nkhuku kumbali imodzi ndikuphwanyaphwanya zidutswa.
3. Onjezerani tsabola wofiira wofiira, ma ounces 8 odulidwa bowa, 2 makapu osakaniza zukini kapena masangweji a chilimwe, oyambitsa ndi kupitiriza kuphika.

1. Pamene chakudya chiri pafupi kuphika, sungani kumbali imodzi ndi kuwonjezera 3 cloves minced adyo. Pambuyo pa masekondi 30, imbanizitsani zonse pamodzi ndikuwonjezera ma ounces 8 odzola atsopano.
2. Koperani masekondi 30 mpaka 60 ndipo mutumikire. Pesto (yokhazikika kapena yogulitsira sitolo) ingalowe m'malo mwa adyo ndi basil.

Zosakaniza Zosakaniza ndi Zobwereza

Ngati nkhuku siyiyi kapu ya tiyi, kapena ngati mukufuna kusintha zinthu pang'ono, mukhoza kusintha nkhuku zowonjezerazi ndi mapuloteni enaake omwe mumakonda. Nazi njira zabwino zochepetsera:

• Nkhuku: Nkhuku yoyera nyama kapena Turkey, nyama yankhumba kapena soseji ya mafuta ochepa kwambiri, Cornish hen
• Ng'ombe: Ng'ombe ya pansi kapena pansi pa ng'ombe ndi mafuta ocheperapo 10%, ma steak ambiri, mabala a sirloin, mabala ozungulira, steak ndi London
• Nkhumba: Nyani yophika, nyambo, kutalika, kutukumula bwino, nyama yankhumba ya ku Canada, nthawi zina nyama yophika bwino, yophika bwino kwambiri.

• Mwanawankhosa: Mwendo wokonzedwa bwino, khala ngati mankhwala amodzi
• Chotupa: Mzere wapamwamba, mwendo wa mwendo, kuwaza
• Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi
• Zina Zamapuloteni: Mazira, tofu , seitan, tempeh, nyemba, ndi nyama zina zotsika mafuta omwe amaloweza m'malo monga kanyumba tchizi ndi yogurt