Balsamic Marinated Breast Chicken

Asene ea balsamic, konofolo le li-seasoning tse bonolo li fa matsoele a likhoho a monate kapa a pentiloeng a monate. Sebeletsa khoho ena e monate ka meroho e mecha kapa salate, hammoho le litapole kapa raese. Sebelisa matsoele a likhoho kapa li-cutlets bakeng sa khatello ena ea Mediterranean nakong ea lijo tsa lijo tsa mantsiboea.

Seo U tla se Hloka

• 1 1/2 likotlolo tsa boshobe tsa bonase kapa li-cutlets tsa kana
• 1/3 senoelo sa asene ea balsame
• 1/4 senoelo se seng sa oli sa mohloaare sa moroetsana
• 2 di-teaspoon tse nang le konofolo e nang le litlolo
• 1 teaspoon letsoai la kosher
• 1 teaspoon e omisitsoeng lekhasi oregano
• 1 teaspoon e omisitsoeng lekhasi basil
• 1/2 teaspoon thyme lekhasi le omisitsoeng
• 1/4 teaspoon fatše pepere e ntšo

Kamoo U ka e Etsang

1. Beha khoho ka khalase kapa sesebeleng sa polokelo ea lijo.
2. Ka sekotlolo kapa senoelo se seholo sa ho lekanya, kopanya asene ea balsame, oli ea mohloaare, konofolo, letsoai, oregano, basil, thyme le pepere. Whisk ho kopanya.
3. Tšela motsoako oa marinade holim'a khoho mme u fetohele liaparo ka ho feletseng. Koahela setshelo kapa u tiise mokotla le sehatsetsi.
4. E-re likhoho li tsamaee lihora tse 1 ho isa ho tse 6.
5. Hlatsoa khoho ka grill kapa ka pane ea grill, u shebile mahlakoreng a mabeli ho fihlela u pheha. Ho pheha nako ho tla fapana ho ea ka botenya ba khōhō. Mafu a tloaelehileng a likhoho a tla nka metsotso e 6 ho ea ho e 8 ka lehlakoreng le leng, empa li-cutlets tse fokolang li tla nka nako e fokolang.

1. Ha e etsoa, ​​khoho e tla ngolisa bonyane 165 F ka nako e le 'ngoe-bala sesebelisuoa sa lijo sebakeng se seholohali sa lesapo la kana.
2. Ho koahela, tšela pane ea ho baka le foil; hlasetsa ka ho pheha ho sa phekolehe. Lokisetsa khoho ho foil.
3. Fokotsa khoho metsotso e 10 ho ea ho e 16, ho fetola bonyane hanngoe nakong ea ho pata (li-cutlets tse fokolang tsa khōhō li ka 'na tsa nka nako e seng kae).
4. Sheba ka hloko 'me u hlahlobe donity ka thermometer ea lijo. E tla ngolisa bonyane 165 F ha khoho e felile.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	524
Total Fat	36 g
Fat Satated	8 g
Fat Unsaturated	19 g
Cholesterol	142 mg
Sodium	717 mg
Li-carbohydrate	1 g
Fiber Fiber	0 g
Liprotheine	45 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)