Mu njirayi, nyama yophikidwa ndi broccoli yokomedwa yokhala pamodzi ndi mpunga, tchizi, ndi kirimu wowawasa. Njira iyi ndi njira yabwino kwambiri yogwiritsira ntchito ham yotsalira .
Chimene Mufuna
- 2 makapu akanadulidwa nyama (yophika)
- Phukusi 1 (10 ozomwe) phukusi la broccoli
- 1 chikho chophika mpunga
- 1 akhoza khungu la udzu winawake kapena supu ya bowa
- 1 chikho shredded cheddar tchizi
- 1 anyezi anyezi, odulidwa (mwasankha)
- 1/2 kapu zonona zonona
- mchere ndi tsabola kuti mulawe
- 1/2 chikho mkate zinyenyeswazi
- Supuni imodzi imasungunuka batala
Momwe Mungapangire Izo
- Yambani uvuni ku 325 F.
- Mu mbale, phatikiza ham, broccoli, mpunga wophika, supu, tchizi, anyezi, ndi kirimu wowawasa. Nyengo kuti mulawe ndi mchere ndi tsabola.
- Sindikizani osakaniza ku 2 2/2-quart casserole kapena mbale yophika.
- Gwiritsani zitsulo za mkate ndi batala wosungunuka ndikuwaza pamwamba pa casserole.
- Lembani casserole kwa mphindi 55 mpaka 65 pa 325 F, kapena mpaka mutayika ndi kuuluka.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 810 |
| Mafuta Onse | 51 g |
| Mafuta okhuta | 28 g |
| Mafuta Osatchulidwa | 13 g |
| Cholesterol | 148 mg |
| Sodium | 873 mg |
| Zakudya | 63 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 27 g |