K'hope ena e bonolo ea khōhō e entsoe ka linoko tsa Cajun, matsoele a kana a sa boneng, le oli e nyenyane ea meroho. Ke khanya e bonolo le e bonolo ebile e nka metsotso e ka tlase ho 25 ho lokisetsa le ho pheha. Khoho e nkoa e le e pholileng ka nako e ka etsang hora pele e pheha, kahoo rera ho qala bonyane hora pele u rera ho pheha kana.
Sebeletsa khoho ka litapole tse mashed kapa ho cauliflower e halikiloeng hammoho le lierekisi tse chesitsoeng, broccoli kapa linaoa tse tala. Kapa tšela khoho e phehiloeng hore e be makhethe a tšesaane 'me u e sebelise ho e-na le salate e tala e nonneng kapa meroho ea selemo.
Sheba mefuta e sa tšoaneng ea sekontiri sa Cajun seasoning se entsoeng ka maiketsetso le litaelo tsa ho se sebelisa ho risepe.
Seo U tla se Hloka
- 2 tablespoons Cajun seasoning (bona setšoantšo se entsoeng ka mahahapa, ka tlase)
- 1/4 teaspoon pepere e ncha e mongobo
- 1/2 phofo ea onion ea teaspoon
- 1/2 teaspoon phofo ea konofolo
- 1/2 teaspoon letsoai, feela haeba Cajun seasoning e sa tsitsisoe
- 2 tablespoons oli ea limela
- Lipilisi tsa likhoho tse se nang likete tse 1 tsa bonase (li-half or cutlets)
Kamoo U ka e Etsang
- Haeba mabele a khoho a le kholo, a li tšele ka holimo ho etsa li-cutlets tse nyenyane. Bakeng sa ho pheha ka potlako, beha likheo tsa kana kapa li-cutlets pakeng tsa liphara tsa polasetiki le lilithara tse lekanngoang ho seaparo sa junifomo.
- Kopanya li-seasonings le oli ho theha lekhalo, ho eketsa oli e eketsehileng ha ho hlokahala.
- Tlosa motsoako oa bohobe hohle matsoeleng a likhoho.
- Beha libotlolo tsa likhoho tse behiloeng ka mokotleng oa polokelo ea lijo le refrigerate bonyane hora e le 'ngoe.
- E-ja kapa u tšolise khoho ka metsotso e ka bang 5 ho ea ho e 7 ka lehlakoreng le leng, ho itšetlehile ka botenya.
- Khoho e etsoa ha lero le ntse le matha ha le otloa ka fereko.
E sebeletsa 4.
* Ho ts'epa ha khoho ho ka bang boholo ba setae sa ho bapala likarete, kapa li-ounces tse ka bang 3 ho isa ho tse 4. Ntle le haeba matsoele a likhoho a lekanngoe hore e be "boholo ba karolo," a ka 'na a e-ba boima ba li-ounces tse 10 ho ea ho tse 12.
Liphetoho
- Lihlahisoa tsa Cajun tsa Maiketsetso (unsalted): Ka sekotlolo se senyenyane, kopanya likhabapo tse 2 tsa phofo ea onion, likhabapo tse 2 tsa li-paprika, 1 1/2 diaspuni tsa phofo ea konofolo, 1/2 teaspoon ea thyme e omisitsoeng ea lekhasi, 1/4 teaspoon ea makhasi a omisitsoeng oregano , 1/4 teaspoon ea phofo e phofo, 1/4 teaspoon fatše pepere e ntšo le letlapa la pepere ea cayenne. Sebelisa motsoako ona hammoho le 1/2 teaspoon ea letsoai 'me u tlohele pepere, phofo ea onion le phofo ea konofolo ka risepe.
U ka 'na ua U rata
Easy Skillet Chicken Le Sauce ea Veloute
E 'ngoe ea Dish Chicken Bake le Rice le Li-mushroom
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1255 |
| Total Fat | 77 g |
| Fat Satated | 20 g |
| Fat Unsaturated | 33 g |
| Cholesterol | 418 mg |
| Sodium | 688 mg |
| Li-carbohydrate | 1 g |
| Fiber Fiber | 0 g |
| Liprotheine | 131 g |