Garlic na-agbakwunye ọkụ ọkụ a-eghe eghe ọkụkọ, tinyere ahịhịa dị iche iche na cheese Parmesan.
Jiri ọkara panko crumbs ke uzommeputa maka amara crispy mkpuchi. Achịcha achịcha na-egbuke egbuke na-eme ka ha na-esi ísì ụtọ n'èzí ma dị nro ma kemmiri n'ime. Ọ bụrụ na ịchọrọ ikpo ọka ọka flake, tinye ụfọdụ na ngwakọta achịcha ma ọ bụ dochie achịcha na panko na ha. Ejiri okpukpu ọkụkọ na ọkara nke pan na ọkara ezi ntụ ọka.
Mkpụrụ anụ ọkụ ndị a na-eri nri dị ụtọ maka oge egwuregwu na-ezukọta ma ọ bụ na-ekpori ndụ na fri ma ọ bụ ibe nke French maka nri ezinụlọ kwa ụbọchị.
Ihe Ị Ga-achọ
- 2 tablespoons butter
- 2 tablespoons
- mmanu mmanu na-adighi-eleghi anya
- 3 cloves garlic, finely minced
- 4 ruo 6 boneless chicken breast halves, na-enweghị akpụkpọ, banyere 1 1/2 pound
- 1 iko ezigbo nri achicha akọrọ (akụkụ panko ma ọ bụrụ na o kwere omume)
- 1/3 iko ọhụrụ cheese (Parmean shredded cheese) (ma ọ bụ banyere 1/4 cup fresh cheese grated Parmesan cheese)
- 1 teaspoon Fikiere pasili flakes
- 1/2 teaspoon akwukwo akwukwo akwukwo ahihia
- 1/2 teaspoon nnu
- Dash freshly ground black pepper
Otu esi eme ya
- Mee ka oven ahụ ruo 375 ° F (190 ° C / Gas 5).
- Nweta otu pan na-esi ísì ụtọ na mpempe akwụkwọ ma ọ bụ na-eji ya na-esi nri.
- Na obere skillet n'elu ọkara-obere okpomọkụ, gbazee butter na mmanụ olive; gbakwunye galik na-ejigide ya ma nọgide na-esi nri maka nkeji 1. Wepụ ya na okpomọkụ wee wepụ ya.
- Beecha ara ehi ọkụkọ n'ime ihe dịka 1 1/2-by-4-inches, ma gbalịa idebe ha n'ụdị nha.
- Na efere ma ọ bụ efere na-emighị ọkụ, jikọta achịcha achicha, cheese cheese Parmesan, pasili, basil, nnu, na ose. Mee ka ngwakọta ahụ gwakọta ya.
- Diputa ihe ndi ozo na galik na mmanu mmanu ka ha kpuchie nke oma, ma tinye ha n'ime nri achicha achicha, ka ha we rue mgbe ha di nma.
- Debe ihe ọkụkọ na efere na-edozi. akpọọ nkụ maka ihe dị ka 20 ruo 30 nkeji, dabere na ọkpụrụkpụ nke iberibe, ruo mgbe a na-esi na ya ọkụkọ.
- Okpomọkụ nke ọkụkọ kwesịrị ideba ma ọ dịkarịa ala 160 Celsius na nri ọkụ ọkụ na-etinye n'ime nnukwu ọkụkọ (adịghị emetụ pan).
- Ijere ọkụkọ ahụ na oke ị ga-ahọrọ, tinyere ibe nke French fries maka nri.
(Lee Nchekwa nri Okpomọkụ maka anụ na ulo ozuzu okuko )
Atụmatụ na Ụdị
- Mee ka obi ọkụkọ dị ntakịrị ruo ọbụna ọkpụrụkpụ tupu ị belata ha n'ime ibe. Iji dochie anya, dobe anụ ọkụkọ n'etiti ihe nkedo nke eriri plastik na ejiri nwayọọ na paịndụ na akụkụ anụcha nke anụ anụ ma ọ bụ ihe dị arọ.
- Jiri ihe nile ma o bu ihe akuku ọka kpochapu ebe obula achicha.
- Jiri akuku ọkụkọ kama obere anụ ọkụkọ.
- Maka ntinye anụ ọkụkọ, gbakwunye teaspoons abụọ nke mọstad Dijon na bọta bọta na galik tupu ị mikpu ọkụkọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 349 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 82 mg |
| Sodium | 235 mg |
| Carbohydrates | 16 g |
| Fri nri | 1 g |
| Protein | 27 g |