Zakudya Zapamtima Zophika Zophika Nkhuku

Zakudya Zofunikira (potumikira)

Zikhala - 112

Fat - 3g

Carbs - 5g

Mapuloteni - 15g

Nthawi Yonse 55 min
Konzani mphindi 15 , Cook 40 min
Mapemphero 4

Nkhumba zonse ndi nkhumba zimagwiritsidwa ntchito pamodzi ndi nkhuku. Mu njira iyi, iwo aphimbidwa mmenemo. Pakuti makilogalamu 112 pokhapokha akutumikira inu mumalandira mapulogalamu 15 a mapuloteni apamwamba kwambiri ndi 3 magalamu a mafuta, kupanga kuwala koma kudzaza chakudya chokoma mtima. Mtedza wa cheese umatsiriza chifuwa chofewa ndi chifuwa cha nkhuku, kuwonjezeranso chidwi chodyera chakudya chonse koma osati kuchilimbitsa, ndipo chotupa cha mandimu chimaphatikizapo katemera wabwino popanda mankhwala a citrus, omwe amadziwika kuti amayamba kupweteketsa mtima.

Zosakaniza

• Supuni 2 quinoa, youma
• 1/2 sing'anga karoti, julienned
• 1/4 chikho broccoli mapesi, julienned
• 2 osayima opanda ubongo, mawere a nkhuku opanda chikopa, opangidwa ndi 1/4 "makulidwe
• mafuta a azitona
• 1/4 supuni ya supuni mchere
• 1/4 supuni ya tiyi ya oregano, youma
• 1/2 kapu sipinachi, akanadulidwa
• Supuni 2 feta feta tchizi, zowonongeka
• zest kuchokera 1/2 mandimu

Kukonzekera

1. Ikani quinoa kuphika molingana ndi malangizo a phukusi.
2. Kutentha kaloti ndi broccoli mapesi mpaka pang'ono.
3. Chotsani uvuni ku 350F.
4. Ikani nkhuku pansi pa pepala lophika ndipo muzitsuka mafuta odzola (kapena kuphika mankhwala osakaniza) ndikupaka mchere kumbali zonse.
5. Gawani masamba, oregano, ndi quinoa pakati pa mawere a nkhuku, pamodzi ndi sipinachi, zest, ndi feta. Sungani chirichonse pakati, kusunga kudzala kumbali, kenako ayambe kupitirira kuchokera kumapeto kwa bere mpaka mutsirize. Gwirani ndi mapepala kapena kuika mapepala a mano pamapeto onse kuti mutseke.

1. Sungani nkhukuyi ku poto yaing'ono yophika, kuphika mpaka bulauni golide kumbali zonse, pafupi mphindi zisanu.
2. Tumizani mapepalawo ku pepala lophika ndipo mupitirize kuphika mu uvuni mpaka mawere akuphimbidwa, pafupi mphindi 15.
3. Lolani nkhuku ikhale yoziziritsa mphindi zisanu isanayambe kusamba ndi kutumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Ngakhale nkhuku zotchedwa roulade zimakhala zofala, mukhoza kupanga mbale iyi pogwiritsa ntchito ntchentche. Tsatirani ndondomeko zomwezo kuti mukhale wathanzi, chakudya choyamikira. Chomaliza chotengera chimawoneka chokongola pa tebulo ndipo maonekedwe a zakudya ndi mapuloteni awa sakhala osiyana kwambiri.

Maphikidwe othandizira kupweteka kwambiri nthawi zambiri amatha kugwiritsa ntchito mandimu kapena lalanje kuti azitulutsa zokoma monga citimu popanda madzi enaake omwe amapezeka ndi mandimu kapena madzi a lalanje. Mukhoza kugwiritsa ntchito lalanje mmalo mwa mandimu ngati mumakonda.

Pezani luso ndi zojambula zanu za veggie. Katsitsumzukwa ndi kachitidwe kaŵirikaŵiri pamatenda a mamba-mikondo iwiri yokha ingakhale yokwanira pa bere lililonse.

Ngati ili mu nyengo , gwiritsani ntchito m'malo mwa broccoli.

Malangizo Ophika ndi Kutumikira

Dengu la steamer ndilo njira yosavuta yowonjezera nyongolotsi-ingobweretsani madzi ku chithupsa ndikuyika kabasi pamwamba pa mphika ndi zikopa mkati. Cook yophimbidwa kwa mphindi zingapo.

Palinso njira yosavuta yochepetsera chifuwa cha nkhuku: tenderizer ya nyama.

Chida chofanana ndi nyundo nthawi zambiri chimagwiritsidwa ntchito popanga mabala osiyanasiyana a ng'ombe ndi nkhuku. Ingoikani chifuwa cha nkhuku mu thumba la pulasitiki kapena pakati pa mapepala awiri a pulasitiki omveka bwino ndi kulipaka mpaka kuonda. Osapitirira-kuganizira pa malo amodzi-onetsetsani kuti mukulipira mozungulira ponseponse.

Mbalameyi ndi yokoma komanso yamphamvu yokha. Sichikusowa chakudya chodetsa nkhawa; Tangogwira ntchito limodzi ndi saladi wamba. Mutha kuthandizanso ndi uchi wa mpiru. Sakanizani supuni imodzi ya Greek yogurt ndi uchi umodzi wa supuni, supuni imodzi ya mpiru ya mpiru, ndi madzi a supuni imodzi. Gawani chisakanizo pakati pa mabere awiri (aliyense akhoza kutenga supuni imodzi ya msuzi).