Skillet Chicken Rosemary

Nkhuku yosavuta imeneyi imapangidwa ndi rosemary ndi adyo, komanso vinyo wochepa woyera kapena sherry. Nkhuku imakhala yofiira ndiyeno imathamanga ndi vinyo ndi zokolola. Ndizosangalatsa zodabwitsa zokhazokha ndikuphika mwamsanga. Zonse zomwe mukusowa ndi udzu winawake, anyezi, ndi adyo. Ngati mukufuna kupewa kumwa mowa, gwiritsani ntchito nkhuku.

Kutumikira nkhuku ndi mbatata zophikidwa kapena mpunga wophika wophika kapena Zakudyazi, ndi kuwonjezera steamed broccoli kapena masamba ena kapena saladi.

Chimene Mufuna

• Supuni 3 zowonjezera maolivi (kuphatikizapo kusakaniza nkhuku)
• Mapira 3 mpaka 3 1/2 nkhuku *
• Supuni 1 supuni yamchere (kapena kulawa)
• 1/4 supuni ya supuni ya tsabola watsopano wakuda
• 1/4 chikho chodulidwa anyezi
• 1 clove adyo (minced)
• 1 chikho chodulidwa chasule
• 1/4 chikho choma vinyo woyera
• Supuni 1 yatsopano rosemary (akanadulidwa, kapena supuni 1 yakuphwanyidwa rosemary)

Momwe Mungapangire Izo

1. Sindikizani mafuta ena pa nkhuku.
2. Ikani skillet kapena sauté pan pa kutentha kwakukulu; onjezerani supuni zitatu za mafuta a maolivi.
3. Pamene mafuta akutenthedwa ndi kutentha, onjezerani nkhuku ku skillet.
4. Fukani ndi mchere ndi tsabola ndi kuphika kwa mphindi 4 mpaka 5 kumbali iliyonse, kapena mpaka ku golide wofiira.
5. Pezani kutentha kwa sing'anga ndipo kenaka yikani anyezi akanadulidwa, adyo, udzu winawake, vinyo, ndi rosemary. Kuphika kwa mphindi ziwiri.

1. Phimbani poto, kuchepetsa kutentha, ndipo nkhuku imere kwa mphindi 25 kapena 30, kapena mpaka itatha ndipo imatha kutentha pafupifupi 165 F. **
2. Nkhuku ya baste ndi msuzi nthawi zina.

* Gwiritsani ntchito nkhuku yodulidwa kapena nkhuku zonse, ntchafu, kapena miyendo yonse mu mbale iyi.

** Malingana ndi USDA, nkhuku iyenera kuphikidwa kuti ikhale yosachepera 165. F. Kuti muwone kutentha kwa nkhuku, gwiritsani ntchito kanthawi kochepa-werengani chakudya chamadzimadzi chomwe chimalowetsedwa m'kati mwa nkhuku, osakhudza fupa. Popeza ziwalo za nkhuku zimakhala kukula, fufuzani zidutswa zingapo.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	681
Mafuta Onse	40 g
Mafuta okhuta	10 g
Mafuta Osatchulidwa	18 g
Cholesterol	206 mg
Sodium	599 mg
Zakudya	9 g
Matenda a Zakudya	1 g
Mapuloteni	66 g

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