Nkhuku, Cheddar, ndi Pokoti Achimake Achimake Achikasu

Zakudya Zofunikira (potumikira)

Zikhala - 279

Mafuta - 18g

Carbs - 17g

Mapuloteni - 14g

Nthawi Yonse 50 min
Konzani mphindi 15 , Cook 35 min
Mapemphero 10 (theka la thumba lililonse)

Mofanana ndi zakudya zambiri zogwiritsidwa ntchito, zakudya zowonjezera mthumba-zoterezi zomwe zimapezeka ndi tizilombo, nyama, ndi zophika pamasamba pamodzi ndi ma sodium ochulukirapo. Pewani mavitamini a sodium ndikusunga zakudya zolimbitsa magazi pokhapokha mutadzaza. Matumba otenthawa amapezeka ndi nkhuku, mafuta a vitamini C, ndi cheddar tchizi, zonse zimasakanizidwa mu mbale imodzi ndikuphika pa pepala limodzi losavuta, lofiira.

Zosakaniza

• 10x 5x5 zowonongeka (1.2 ozuni iliyonse)
• 1 pounds pansi nkhuku, yophika
• 1 adyo clove, grated
• 1/4 supuni ya supuni mchere wosakaniza
• 1/4 supuni ya supuni ya tsabola wofiira
• 1/4 supuni ya supuni pansi tsabola wakuda
• 2 makapu broccoli florets, atakwera
• 1 chikho shredded kuchepa-mafuta cheddar tchizi
• Dzira lalikulu 1, lomenyedwa

Kukonzekera

1. Chotsani uvuni ku 350F. Lembani pepala lalikulu lophika ndipo khalani pambali mpaka mutakonzekera kugwiritsa ntchito.
2. Ngati simunayambe, yophika pansi nkhuku mu skillet pa sing'anga kutentha.
3. Mu mbale yaikulu, phatikiza nkhuku, adyo, mchere, tsabola wofiira, tsabola, broccoli, ndi tchizi. Sakanizani bwino-gwiritsani ntchito manja anu!
4. Gwiritsani ntchito zida zowonongeka pamapepala ophika.
5. Sakani theka chikho cha chisakanizo pa malo asanu aliwonse oyendayenda, ndikukankhira kumalo osanjikiza ndikusiya pafupi kotala masentimita pambali.

1. Pamwamba pamtanda uliwonse ndi malo ena otsala (omwe alibe nkhuku osakaniza). Lembani mwapang'ono ndi manja anu ngati sichifika pamphepete mwa nkhuku zosakaniza. Pogwiritsa ntchito foloko, sindikizani pamphepete mwa crimp ndi kusindikiza mbali.
2. Sambani mzere umodzi ndi mazira ochapa.
3. Kuphika mpaka magalasi akuphimbidwa, pafupi maminiti 35.

Zosakaniza Zosakaniza ndi Zobwereza

Ngati mukufuna, sintha nkhuku ndi mapaundi okwana 95 peresenti ya ng'ombe . Calorie chiwerengero chidzasintha ndi ochepa chabe. Pogwiritsira ntchito 90 peresenti ya ng'ombe yowonjezera idzawonjezera kuchuluka kwa makilogalamu 290 pa kutumikira (theka la thumba lililonse).

Pizza mtanda ukhoza kugwiritsidwa ntchito mmalo mwa mthunzi wambiri. Izo sizingatuluke ngati zopanda pake.

Malangizo Ophika ndi Kutumikira

Gulani malo odyera okhuta chisanadze ngati mungathe kuwapeza-iwo adzakupulumutsani nthawi yayitali mu prep. Ngati iwo salipo, tulutsani pepala lopukuta ndi kudula malo khumi ndi asanu (5x5 inch squares).

Mukhoza kuchepetsa adyo kapena kugwiritsa ntchito microplane grater-ingoyang'anani zala zanu!

Dulani broccoli m'madzi oyendetsa chakudya kuti mupindule mpunga. Mukhozanso kugwiritsa ntchito mpeni kuti muwadule, koma mutenga nthawi yaitali.