Sangalalani nkhukuyi ndi mpunga wa mpunga ndi broccoli yotentha kapena saladi wobiriwira ndi ma biski kuti mutenge chakudya chambiri. Ndi phala losavuta kukonza ndi kuphika.
Casserole yojambulidwa inapangidwa ndi tsabola wofiira m'malo mwa zobiriwira, ndipo pimientos sizinasinthe. Gwiritsani ntchito nkhuku yotsala pafupipafupi, kapena ngati muli ochepa pa nthawi, perekani ndi nkhuku yowola. Njira ina yabwino kwambiri yophika nkhuku yophika (osati chakudya). Onani nsonga zamakono owonjezera.
Chimene Mufuna
- Supuni 6 batala (ogawanika)
- 1/4 chikho chodulidwa wobiriwira belu tsabola
- Zosankha: 1/4 chikho chachitsulo chosakaniza
- Supuni 5 zophika zonse
- 1 chikho nkhuku katundu
- 1 1/2 makapu mkaka (kapena
- theka ndi theka )
- Supuni 1 supuni mchere (zonunkhira, kapena kulawa)
- tsabola watsopano wakuda, kuti alawe
- 2 1 / 2-3 makapu amathira nkhuku yophika
- Makapu 3
- yophika mpunga
- 1 (4 oz) akhoza kutsukidwa bowa, kutsekedwa
- 1/4 chikho chopped pimiento
- Supuni 1 yatsopano yophika parsley
- 1 kapu mkate wofewa zinyenyeswazi
- Mwachidziwitso: 1/2 chikho chapamwamba cha amondi,
Momwe Mungapangire Izo
- Kutentha uvuni ku 350 F (180 C / Gasi 4).
- Dya mbale yophika mkate wa 2-quart ndi kupopera osaphika.
- Mu lalikulu saucepan pa sing'anga-otsika kutentha, kusungunuka 4 supuni ya mafuta. Onjezerani tsabola wofiira ndi tsabola wobiriwira, ngati mukugwiritsa ntchito. Cook, oyambitsa, kwa mphindi zitatu. Muziika ufa; Pitirizani kuphika, kuyambitsa, kwa mphindi ziwiri. Pang'onopang'ono mutengeke mu nkhuku msuzi ndi mkaka. Cook, oyambitsa, mpaka msuzi wakula. Onjezerani mchere ndi tsabola watsopano wakuda pansi, kuti mulawe, kenako muyambitse nkhuku, mpunga wophika, bowa, pimiento, ndi parsley.
- Sungani zosakaniza ku mbale yokonzeka kuphika.
- Sungunulani masamba awiri otsala a batala.
- Mu mbale yaying'ono, phatikizani zinyenyeswazi zofewa ndi batala wosungunuka; kuponyera kuvala.
- Fukutsani mofanana ndi zinyenyeswazi za mkate. Kuphika mu uvuni wokonzedweratu kwa mphindi 30.
- Fukuta ndi amondi onunkhira, ngati mukugwiritsa ntchito.
* Kuti mudye mchere wa amondi otentha, tenthetsani khungu louma pamoto wandiweyani ndikuphika mtedza, oyambitsa, mpaka atayaka bulauni ndi zonunkhira.
Malangizo
- Casserole iyi ndi yodalirika kwambiri. Ngati simusamaliranso bowa kapena anyezi, tulukani. Kuti mupeze zakudya zina ndi zina, onjezerani nandolo kapena masamba ophika ku msuzi ndi nkhuku ndi mpunga.
- Gwiritsani ntchito mkate wa tsiku ndi tsiku kuti mupange mkate. Sungani magawo angapo a mkate mu zidutswa ndikuziyika mu pulogalamu ya chakudya kuti mupange zinyenyeswazi zakuda.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 708 |
| Mafuta Onse | 30 g |
| Mafuta okhuta | 12 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 91 mg |
| Sodium | 739 mg |
| Zakudya | 81 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 29 g |