Broccoli ndi Tchizi Zophika Mbatata Zophika

Zakudya Zofunikira (potumikira)

Malori - 110

Mafuta - 1g

Carbs - 20g

Mapuloteni - 6g

Nthawi Yonse 30 min
Konzani mphindi 10 , Cook 20 min
Mapemphero 8

Nkhumba monga broccoli ndi mbatata ndizo uthenga wabwino kwa iwo amene amakoka. Zakudya zimenezi zimadzazidwa ndi zakudya zomwe sizikhala ndi chizoloŵezi chokulitsa zizindikiro. Kuwaza kwa mafuta ochepa kwambiri kumapangitsa kuti mankhwalawa akhale owonjezera koma ochepa kwambiri kuti mafuta asamayende bwino.

Zosakaniza

• 4 mbatata wamba, yophika, kudula pakati theka
• 1 chikho broccoli florets, akanadulidwa
• 1 chikho chochepa mafuta cheddar tchizi, shredded

Kukonzekera

1. Chotsani uvuni ku 350F.
2. Malo odula mbatata pa pepala poto, kudula mbali.
3. Pamwamba mbatata iliyonse ndi broccoli ndikuzaza ndi tchizi.
4. Kuphika kwa mphindi 10 mpaka 15 kapena mpaka tchizi usungunuke.
5. Lolani kuti muzizizira pang'ono musanayambe kutumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Mbatata imakhala ndi mbiri yoipa chifukwa chakuti ndi yopanda thanzi, koma imakhala yodzala ndi mavitamini, mchere, ndi fiber. Mbatata ya mbatata imapereka zakudya zosiyana koma zimakhala ndi thanzi.

Angathenso kulowetsamo m'malowa.

Bwezerani broccoli ndi zukini, kolifulawa, kapena zina zowakomera mtima (zambiri, kupatula tomato, ziri!). Okonda kirimu okonda mafuta amatha kutenga malo okwera ndi mafuta a nonfat ndi odzaza mapuloteni a Greek yogurt m'malo mwake.

Malangizo Ophika ndi Kutumikira

Pangani mbale iyi chakudya chamadzulo kapena chakudya chamadzulo. Kusunga nthawi yokonzekera, kuphika mbatata nthawi ndi kusunga firiji kwa masiku 4.

Pofuna kupanga mbatata pasanapite nthawi, sungani bwino ndikuphika mu uvuni wa 350F kwa mphindi 45 kapena mpaka mphukira. Chotsani mu uvuni ndikuyika pambali kuti muzizizira kwa mphindi khumi ndi zisanu musanayambe kuchitapo kanthu.