Nkhuku Yakutchire ya Alfredo Ndi Shirataki Zakudya Zamadzi

Zakudya Zofunikira (potumikira)

Zikhala - 468

Mafuta - 29g

Carbs - 13g

Mapuloteni - 40g

Nthawi Yonse 15 min
Konzani mphindi zisanu , Cook 10 min
Mapemphero 5

Izi ndi chakudya chofulumira chomwe banja lonse lizifuna. Pofuna kuchepetsa nthawi, mukhoza kugula masamba omwe atsala kale ndipo nkhuku yophika kale. Kapena, mungagwiritse ntchito masamba omwe mwatsalira, musawaphikitsenso ngati ataphika kale. Mukhoza kukhala ndi masamba osakhala otha msinkhu omwe mumakonda.

Zosakaniza

• 1 1/2 mapaundi nkhuku
• Supuni 1 ya mafuta a maolivi
• Gulu lofiira la broccoli (kudula mu florets, likhoza kuthira ndi kuwaza zimayambira)
• 1 anyezi aang'ono (odulidwa)
• 8 ounces bowa (magawo)
• Tsabola kakang'ono kofiira kakang'ono (kodulidwa)
• 8 ma ounces shirataki Zakudyazi
• 1 chikho Alfredo msuzi
• Mwachidziwitso: supuni 2 zotentha msuzi

Kukonzekera

1. Konzani broccoli ndi kuphika mu microwave ndi madzi pang'ono. Pa pulogalamu imodzi ndi theka ya broccoli (pafupi mutu umodzi) onjezerani supuni 4 mpaka 5 za madzi. Pogwiritsa ntchito miyala, kuphika pamwamba kwa mphindi 4 mpaka 4:30. Nyengo kuti mulawe.
2. Dulani anyezi, ndipo yambani kupuma 'mu poto limodzi ndi theka la mafuta. Osapitirira mphindi zisanu, koma mpaka mwachifundo.
3. Ngati mukugwiritsa ntchito nkhuku yaiwisi, dulani nkhuku ndi kuphika poto. Nkhuni zonse ziwiri za nkhuku, osapitirira mphindi zitatu kapena zokwanira kuti zikhale zofiira kumbali zonse pa kutentha kwapakati. Pambuyo pa browning, titsani kutentha ndipo khalani pansi kwa mphindi zisanu.

1. Onjezerani bowa kwa anyezi ndi kuphika mpaka mutayamba kufooka, kenaka yikani tsabola wodulidwa. Osachepera 3 maminiti onse.
2. Sungunulani sodataki Zakudyazi m'madzi otentha ndi kudula ndi lumo. Izi sizikuyenera kuti "zophikidwa."
3. Gwirizanitsani zopangira zonse ndikutumikira. Onetsetsani kuti mavitamini apange mavitamini ndi zowonjezera zonse zimagawidwa mofanana mu mbale.

Malangizo

Supamake yanga yakunja nthawi zina imakhala shirataki Zakudyazi zogulitsa kwa $ 1.00 / phukusi. Ndimakonda kusungirako pamene ali ndi alumali. Ndinkagwiritsa ntchito tofu shirataki Zakudyazi chifukwa nthawi zambiri zimapezeka mosavuta. Ngati mumagula "plain" shirataki Zakudyazi, iwo adzakhala ndi makapu pang'ono.

Ngati mukuphika nkhuku, imapita mofulumira ngati muthamanga anyezi, tsabola, ndi bowa pa poto, ndipo mumaphika broccoli mu microwave. Ngati simukufuna kusokoneza mapepala ambiri, chitani zotsatirazi motsatira sequentially m'malo mofanana.