Na-ejere obere ọkụ a na-atọ ụtọ nke ọma ma ọ bụ pasta osikapa ma ọ bụ efere osikapa maka nri dị ụtọ ma dị mfe.
Jiri akwara anụ ọkụkọ na-enweghị ọkpụkpụ ma ọ bụ na-emepụta sliced chicken cutlets na nhazi a.
Otu obere mmanya na-acha ọcha na-esi na tebụl a, ma a ga-agbakwunye broth ọkụkọ dị ka onye dochie anya ma ọ bụrụ na ịchọrọ ịṅụ mmanya na-abaghị uru.
Ihe Ị Ga-achọ
- 4 ruo 6 boneless chicken breast halves, na-enweghị akpụkpọ *
- 3 ntụ ọka tablespoons
- 1/2 teaspoon nnu
- 1/8 teaspoon ala oji ose
- 2 tablespoons
- extra virgin olive oil
- 2 tablespoons butter
- 4 cloves garlic, minced
- 1/4 iko ihe ọṅụṅụ mmiri lemon ọhụrụ
- 1 1/2 iko efere ọkụkọ
- 1/2 iko mmanya ọcha, dika chardonnay
- 1 nwere ike (14.5 ounces) tomato diced
- 3 tablespoons capers, rinsed na drained
- 2 tablespoons chopped pasili ọhụrụ
Otu esi eme ya
- N'iji anụ mallet mee ihe, jiri nwayọọ mee paa ọkụ dị iche iche n'etiti ihe nkedo nke plastik ruo na ọkara nke ihe dị ka 1/2-anụ ọhịa.
- Gwakọta ntụ ọka na nnu na ose; kpochapu ọkụkọ na ngwakọta ntụ ọka ahụ.
- Ngwá mmanụ na bọta na nnukwu skillet ma ọ bụ okpukpu mmiri na-agbanye n'ọkụ-nnukwu okpomọkụ ruo mgbe ọkụ; tinye ọkụkọ na esi nri maka ihe dị ka nkeji ise, ruo mgbe ọ ga-achacha. Tụgharịa na esi nri maka ihe dị ka minit 3 ruo 4, ma ọ bụ ruo mgbe ọ ga-achacha.
- Wepu ọkụkọ na efere ọnụ maka oge ahụ.
- Na skillet, gbakwunye garlic, mmanya, na ihe ọṅụṅụ lemon. Simmer maka 2 ruo 3 nkeji, ma ọ bụ ruo mgbe mmiri na-eru nso ka a kpochapụrụ. Tinye tomato na ọkụkọ ọkụkọ; simmer maka nkeji 4, ma ọ bụ ruo mgbe belata ihe dị ka otu ụzọ n'ụzọ anọ. Tinye capers na esi nri maka nkeji 2. Nwuo na 1 tablespoon nke butter ma laghachi ọkụkọ na skillet. Gaa n'ihu simmering maka ihe dịka nkeji 5, ma ọ bụ ruo mgbe ọkụ zuru ezu ọkụkọ.
- Oge nri nwere ike ịdị iche iche, dabere na ọkpụrụkpụ nke ọkụkọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1007 |
| Ọnụba abụba | 58 g |
| Abụba buru ibu | 17 g |
| Abụba na-enweghị ntụpọ | 24 g |
| Cholesterol | 289 mg |
| Sodium | 790 mg |
| Carbohydrates | 23 g |
| Fri nri | 3 g |
| Protein | 92 g |