Chesy Low Cheesy Chicken, Broccoli, ndi Rice Rice Casserole

Zakudya Zofunikira (potumikira)

Zikhala - 218

Mafuta - 8g

Carbs - 22g

Mapuloteni - 17g

Nthawi Yonse 45 Mphindi
Konzani mphindi 15 , Cook 30 min
Kutumikira 9 servings (1 chikho aliyense)

Ndikofunika kudya zakudya zosiyanasiyana kuchokera ku magulu onse a chakudya kuti akhale ndi thanzi labwino ndikupeza zakudya zonse zofunika thupi lanu. Ndikupangira chakudya chokhala ndi mapuloteni ochepa, tirigu wonse kapena wowuma, ndi zipatso kapena masamba. Zachigawozi ndizofunikira kukupatsani mphamvu tsiku lonse ndikuthandizani kuthamanga kwa magazi.

Zimakhala zosavuta kulingalira mukakhala ndi mapuloteni, mbewu, ndi masamba, koma zimakhala zovuta kuti muwone ngati mukupeza zakudya zosiyanasiyana zotsalira monga casseroles. Nkhukuyi, broccoli, ndi mpunga wa mpunga zimanyamula masamba, mbewu zonse, mapuloteni ofewa, ndi mkaka. Ndi chakudya chosavuta komanso chokoma chomwe chili ndi magulu onse a chakudya, chimodzi chomwe banja lanu lizikonda!

Njirayi imakonda chakudya chamtendere koma imadzala ndi zamasamba olemera kwambiri komanso mbewu zonse. Zimakhala zosavuta kukonzekera ndi broccoli wouma, nkhuku yotsala, ndi mpunga wotsalira wotsalira.

Zosakaniza

• 12 ounces opanda pake, chifuwa cha nkhuku chopanda khungu
• 1/4 supuni ya tiyi ya mchere
• Supuni 3/4 ya tsabola wakuda, wagawanika
• Supuni 2 za mafuta, ogawanika
• 1/2 osakaniza chikasu anyezi, diced
• 2 cloves adyo, minced
• 3 makapu odzola broccoli florets
• Supuni imodzi yokha ufa wa tirigu kapena ufa wokonzekera zonse
• 1 1/2 makapu mkaka wonyezimira
• 3/4 makapu lakuthwa cheddar tchizi, mwatsopano grated, ogawanika
• Miphika 2 yophika mbewu zonse zakutchire
• Kuphika kupopera
• 1/4 chikho chonse tirigu panko mkate

Kukonzekera

1. Kutentha kotentha ku 350F. Dulani nkhuku mu cubes 1/2-inch. Nyengo ndi mchere ndi tsabola 1/4 supuni.

2. Mu skillet wamkulu, supuni ya 1/2 yapweya ya mafuta pa kutentha kwapakati. Onjezani nkhuku ndi kuphika, oyambitsa, mpaka nkhuku yophika. Chotsani nkhuku ku mbale yaikulu.

3. Mu skillet yomweyo, tentha supuni imodzi ya 1/2 ya mafuta. Onjezani adyo, anyezi, ndi broccoli. Cook, oyambitsa, mpaka anyezi ndi ofewa ndipo broccoli ndi wobiriwira. Thirani mu mbale ndi nkhuku.

1. Sinthani kutentha mpaka pansi ndikuwonjezerani supuni yotsalayo ya mafuta ku skillet. Fukuta ufa pa mafuta ndi whisk kupanga phala. Powonjezerani kuwonjezera mkaka, whisking kuti muphatikize. Onetsetsani mu tchizi ndikutsuka supuni ya 1/2 ya tsabola wakuda. Chotsani kutentha.

2. Onjezerani mpunga kwa nkhuku ndi broccoli mu mbale yaikulu. Muziganiza kuti muphatikize. Pewani msuzi msuzi.

3. Dya mbale yophikira 9x9-inch ndi kuphika kutsitsi. Kufalitsa mpunga kusakaniza muzakudya. Aperekenso ndi 1/4 chikho cha tchizi ndi mkate.

4. Dyani mphindi 15 mpaka 20, kapena mpaka tchizi usungunuke ndipo casserole ili bwino. Chotsani mu uvuni ndikutentha

Zosakaniza Zosakaniza ndi Zobwereza

Ngati simungathe kupeza tirigu wamba wamphesa, gwiritsani ntchito mpunga wofiira m'malo mwake.

Kuti mutenge zamasamba, mutuluke nkhuku.

Onjezerani masamba omwe muli nawo, monga kaloti, kolifulawa, sipinachi, chimanga kapena belu tsabola.

Malangizo Ophika ndi Kutumikira

Casserole iyi ndi yabwino kwambiri chifukwa cha chakudya chamasana. Pofuna kubwezeretsanso mu uvuni, kuphimba ndi zojambulazo ndikuphika pa 350F mpaka mutenthe.

Kutumikira ndi saladi kwa masamba owonjezera.