Anụ anụ ọkụkọ ndị a na-atọ ụtọ na-eme ka ha zuo okè ma jiri ụyọkọ lemon na mmiri ara ehi bọta.
Na-eri nri ọkụ a dị ụtọ na garlic ma ọ bụ poteto a kụrụ na broccoli salad maka nri ezinụlọ na-eju afọ.
Ihe Ị Ga-achọ
- 4 ọkpụkpụ ọkụ ọkụ halves (boneless)
- 2 tablespoons olive olive (karịa ma ọ bụ obere ka ọ dị mkpa)
- nnu nụrụ ụtọ (kosher)
- oji ose na-atọ ụtọ
- 4 tablespoons butter
- 1 1/2 teaspoons lemon ihe ọṅụṅụ
- 1/2 teaspoon lemon zest
- 2 eyịm green (chopped)
- 1 garlic clove (minced)
- 1 teaspoon pasili (ọhụrụ, chopped)
Otu esi eme ya
- Ogwurugwu ọkụ (550 ° F); gbanye broiler pan na foil na mmanụ na ite.
- Tinye akwara umu anu di iche iche n'etiti akwa abuo nke ihe nkochi plastic ma jiri nwayo pao ogugu wee rue ocha. N'aka nke ọzọ, ọ bụrụ na oke ọkụkọ buru ibu, gbakọọ onye nke ọ bụla n'ahịrị iji mee 2 cutlets.
- Dee ọkụkọ na mmanụ olive ma fesaa ya na nnu na ose.
- Na-echebara ihe a na-emepụta mmanụ aṅụ.
- Na saucepan, jikọta ihe ndị ọzọ fọdụrụ ma weta obụpde. Belata okpomọkụ na simmer ihe dị ka 30 sekọnd. Detụ ma tinye nnu na ose, dịka ọ dị mkpa. Wepụ ya.
- Ghaa na ọkụkọ maka ihe dị ka nkeji iri na abụọ na ise, na-atụgharị na ọkara n'ime oge nri. Na-adanye ihe ọkụkọ ọ bụla ọkụkọ na ihe dịka 1 teaspoon nke otu ihe ọṅụṅụ lemon 1 nkeji tupu ya emechaa.
- Ijere ọkụkọ na ihe oriri.
Ị nwekwara ike ịdị ka:
- Lemon Chicken
- Ngwurugwu Basil Chicken na Pesto na ude
- Easy Chicken Parmesan
- 50 Nri Ezi Chicken
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1407 |
| Ọnụba abụba | 88 g |
| Abụba buru ibu | 28 g |
| Abụba na-enweghị ntụpọ | 36 g |
| Cholesterol | 449 mg |
| Sodium | 480 mg |
| Carbohydrates | 12 g |
| Fri nri | 1 g |
| Protein | 134 g |