John Myers
Okuqukethwe
show
Izithako
- 2 I-Chicken breast fillet
- 1 I-clove yegalikhi
- 1 ama-sprigs Rosemary
- 1 Ilamula engelashiwe
- 1 i-tsp Ibhotela
- 1 i-tsp Amafutha e-Olive
- Salt
- Upelepele omhlophe ophansi
- eCayenne
- utamatisi
- Amafutha omnqumo ehlukile omnqumo
Imiyalelo
- Hlanza i-fillet bese ushaya kancane. Hlanza i-garlic bese uyinquma kahle. Khipha i-rosemary bese uyinquma kahle, shiya amagatsha amabili amancane okuhlobisa.
- Geza ulamula ngamanzi ashisayo bese uyomisa. Zest izinyembezi. Cindezela ingxenye eyodwa bese usika enye ibe izingcezu ezimbili ezincane. Ncibilikisa ibhotela. Faka amafutha nejusi kalamula.
- Shisisa i-grill. Faka ama-fillet endishini evimbela i-ovenproof, inkathi ngosawoti, pepper kanye ne-cayenne. Gcoba ngengxenye yengxube yebhotela bese ufafaza ingxenye yerosemary eqoshiwe. Beka konke ngaphansi kwe-grill cishe imizuzu engu-8.
- Phenduka, xubha futhi ngengxube yebhotela bese ufafaza ugalikhi oqoshwe kahle kanye nerosemary. Eminye imizuzu engu-8 ngaphansi kwe-grill, kuze kube yilapho kuphela ijusi elicacile liphuma enyameni.
- Phakathi naleso sikhathi, geza utamatisi futhi uwakhulule ezimpandeni. I-Eighths kanye nenkathi ngosawoti, pepper, i-lemon eqoshiwe ne-rosemary. Engeza amafutha e-olive bese uvumela ukuthi ukhuphuke kancane.
- Hlela ama-chicken fillet kumapuleti aseshisiwe. Gcoba nge-lemon wedge kanye ne-rosemary sprig kanye ne-lemon zest. Khonza ngesaladi katamatisi kanye nama-rolls noma ama-baguettes. (Uma ushiya ibhansi, ukudla kwakusihlwa okucebile ngamaprotheni ngemva "kokulala okuncane")
- Isiphetho: Igrili yami ye-microwave ngokusobala inamandla amancane kakhulu. Naphezu kokwandiswa kwesikhathi, ama-fillets awazange athole umbala owanele. Kodwa njengoba siyithandile, asizange sibe nayo okokugcina sase sikwenza kuhhavini.
Nutrition
Ukusebenzela: 100gAma-calories: 163kcalAmakhabhohayidrethi: 0.1gAmaprotheni: 0.1gAmafutha: 18.3g
