Lemon-Rosemary Poached Chicken Breasts Chinsinsi

Chinsinsichi ndi chowala, koma sichikusowa kwambiri. Madzi okometsera odzola amatha kuphika mabere ndipo amachepetsedwa kuti apange msuzi wosavuta pamwamba pa nkhuku.

Chimene Mufuna

• 1 chikho vinyo woyera
• 2 makapu otsika-sodium nkhuku msuzi
• 2 mapulitsi atsopano rosemary
• 1/2 sing'anga anyezi, tagawidwa
• Mchere kuti ulawe
• Dulani tsabola watsopano wakuda
• Chitsulo cha cayenne
• 1 sing'anga mandimu, juiced
• 4 zopanda pake, zifuwa za nkhuku zopanda khungu
• Supuni 1 yakuda batala
• Mphesi ya mandimu kukongoletsa
• Miphika 2 yophika mbatata yosakaniza (mungakonde)

Momwe Mungapangire Izo

1. Gwiritsani ntchito vinyo, msuzi wa mkuku, rosemary sprigs, anyezi, 1/2 tsp mchere, tsabola wakuda, cayenne, ndi mandimu pa skillet 10 (poto ayenera kukhala wamkulu mokwanira kuti agwirizane ndi mawere 4 a nkhuku). Bweretsani kuimiritsa pamwamba pa kutentha kwakukulu, ndi kuwonjezera mawere a nkhuku. Sinthani kutentha mpaka pansi, ndipo sungani mifupa ya nkhuku mosavuta kwa mphindi 12 mpaka 15, kapena mpaka mutaphika. Nkhuku ya nkhuku idzabweranso pang'ono pokhapokha ikapangidwa. Tempho la mkati likhale 160 mpaka 165 F. Musagwedezeke.

1. Mukamaliza, chotsani maere pamtengo ndikuphimba ndi zojambulazo. Sinthani kutentha mpaka pamalo apamwamba kwambiri ndipo yiritsani madzi kwa mphindi zisanu kuti muchepetse. Ikani mu ozizira batala ndi whisk mpaka blended. Wiritsani kwa mphindi ziwiri zina. Chotsani poto kuchokera kutentha. Lawani mchere, ndi kusintha.
2. Ikani mbatata yotentha yosakaniza m'mabotolo 4 osaya. Gawani pachifuwa mu zidutswa zisanu kapena zisanu ndi chimodzi, ndipo konzani mbatata. Sakani pa otentha otsika poaching madzi (taya anyezi, kapena mutumikire ngati mukufuna), kugawidwa mu magawo 4. Kutumikira otentha ndi mandimu yowonjezera ngati mukufunayo.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	1379
Mafuta Onse	74 g
Mafuta okhuta	22 g
Mafuta Osatchulidwa	29 g
Cholesterol	426 mg
Sodium	844 mg
Zakudya	29 g
Matenda a Zakudya	5 g
Mapuloteni	136 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)