Ntụziaka a dị mfe maka pan-seared toki ara na lemon na herbs na-ewe ihe na-erughị nkeji iri na-esi nri ma ọ bụ incredibly flavorful na aromatic.
Ngwa ngwa a na-eji mmiri na-egbuke egbuke na-eme ka a ghara ịkụ anụ na-esi ísì ụtọ. A na-agbakwunye elu na njedebe ma na-agbọgharị na mmiri na-egbu nri, na efere ejiriwo mmesapụ aka nke mmiri lemon ọhụrụ.
Rịọ onye na-azụ gị ka ọ kọwaa cutlets dị gị mkpa, ọ bụ naanị ntutu na-erughị 1/4 nke anụ ọhịa. Mpekere ndị dị oke mkpa ga-achọ minit ole na ole ka oge nri. Buru n'uche na toki nwere ike ịdọrọ ezigbo nkụ ma ọ bụrụ na ị na-ekpuchi ya.
Ọ bụrụ na ịchọrọ otu efere nri, gbanye oven-ṅara n'ọkụ ụtọ poteto ma ọ bụ spiced ụtọ nduku fries . Ha abụọ dị mfe ime ma wetara oge nri gị zuru oke na ihe na-erughị minit 30 iji rie nri nke ụlọ ọrụ.
Ihe Ị Ga-achọ
- 4 obere sliced organic free-range turkey breast (8 ruo 10 ounce zuru ezu)
- Nnu mmiri na ogwu ohuru
- 1 tablespoon mmanụ na-anọpụ iche dị ka akwukwo nri ma ọ bụ canola
- 1 tablespoon weere ọhụrụ herbs (Rosemary, thyme na sage), chopped, ma ọ bụ 2 pinches akọrọ herbes de Provence
- 1 iko efere ọkụkọ
- Iko ahiri 4 ma ọ bụ nwa kale epupụta
- Lemon wedges
Otu esi eme ya
- Kpoo ígwè ma ọ bụ akwa skillet n'elu ọkara-ọkụ dị elu.
- Oge ah® na-eme mkp®r® ah® na ∫gw ™ n '™ n ™ n® na ∫k ™ r ™ nke ose.
- Tinye mmanụ na skillet ma gbanye ya ka ọ kpochapụ ala dum nke pan. Tinye cutlets na otu oyi akwa na nyocha ruo mgbe ọlaedo, ihe dika nkeji 2.
- Tụgharịa cutlets ma fesaa na chopped herbs. Ghee nkeji 2, ruo mgbe mpekere ndị ahụ bụ aja aja. Wepu ha na efere abụọ.
- Gbakwunye efere ọkụkọ na pan na elu. Na-eme ka elu ala dị na broth, na-akpali ugboro ugboro, ihe dị ka nkeji 2.
- Wepu elu ya na mkpuru ahihia ma kpoo okwute ma kewaa n'etiti efere abua ahu. Belata efere site na ọkara, gbakwunye lemon, ma wụsa ihendori n'elu cutlets.
- Na-arụ ọrụ site na ndị ọzọ lemon wedges n'akụkụ.
Ọdịiche
- Maka efere dị nro, tinye 1/4 iko mmanya ọcha tinyere broth. Richaa ihendori na teaspoon nke organic butter na-ama na.
- Tinye nkocha nke flakes flags na / ma ọ bụ 1/4 cup olive green.
- Gbalịa ịdị iche iche ahịhịa na ịcha ihe. Ị nwere ike iji otu ahịhịa dị ka rosemary, sage, oregano, lemon thyme, marjoram ma ọ bụ ngwakọta dị ka cajun seasoning. Ihe niile dị n'otu.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 293 |
| Ọnụba abụba | 13 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 72 mg |
| Sodium | 1,290 mg |
| Carbohydrates | 24 g |
| Fri nri | 7 g |
| Protein | 26 g |