Zowonongeka ndi zoyera, nthawi zina ndizo zomwe mumayenera kudya. Ndipo ichi ndi chodyera zamasamba. Inde, mukhoza kuwonjezera mu soseji yophika kapena yophika, nkhuku , Turkey, nkhumba, chirichonse chimene mumakonda, kuti mudye chakudya chamadzulo. Pali mchere wambiri wa msika pamsika masiku awa - osaphika ndi kuphika --- ndipo ili ndi malo abwino kuti muwayese.
Kuti mukhale ndi couscous wambiri, mugwiritsirani ntchito msuzi (masamba kapena nkhuku ) mmalo mwa madzi. Komanso, omasuka kuyesa mitundu yonse ya bowa wosakaniza m'malo mwa creminis. Broccoli amawombera, nthawi zina amawombera, amadziwika ku Italy monga rapini. Ndi msuweni wa broccoli, mbali ya banja la cruciferous komanso losangalatsa kwambiri, ngakhale kuti ndi lowawa kwambiri (ngati banja lanu likufuna, m'malo mwa broccoli amawombera pang'ono).
Izi zingapangitsenso kuti zakudya zabwino zamtundu umodzi zikhale ndi zofukizira monga Ng'ombe Yophika ndi Msuzi Wamphepete Wa Garlic ndi Horseradish Sauce , Mchere Wosakanika Wotchedwa Turkey Mkaka , kapena nkhuku yokazinga ndi Orange Honey Mustard Glaze.
Chimene Mufuna
- 1 chikho madzi
- Dash k osher mchere ndi tsabola watsopano pansi kuti mulawe
- 1 chikho couscous
- Supuni 2 za maolivi (ogawanika)
- Supuni 4 za maolivi (ogawanika)
- 1 pounds sliced cremini bowa
- 1½ supuni ya tiyi minced adyo
- 4 makapu odulidwa ndi broccoli
- ¼ supuni ya tsabola wofiira tsabola
- Mwasankha:
- ¼ chikho wouma vinyo woyera
- Kukongoletsa: gated Parmesan
Momwe Mungapangire Izo
- Kutenthetsa madzi mumphika wawung'ono pamwamba pa kutentha kwakukulu mpaka utatentha. Onjezerani mchere wochuluka wopatsa mchere, kuyambitsa mu couscous, ndi kusonkhezera. Chotsani kutentha ndi kuikhala kwa mphindi 10, mpaka madzi onse atengeka. Dulani supuni ya supuni 2 ya mafuta a maolivi, ndipo gwiritsani ntchito mphanda kuti mutseketse msuwani ndikusakaniza mafuta.
- Kutentha kwambiri lalikulu skillet pa sing'anga kutentha kwambiri. Onjezerani supuni 2 za mafuta, ndiye bowa ndi theka la adyo (pafupi ndi supuni ya ¾), nyengo ndi mchere ndi tsabola, ndipo pikani maminiti 8 mpaka 10 mpaka madzi asungunuka ndipo bowa zasintha bwino. Tembenuzani bowa mu mbale.
- Kutenthetsa skillet yomweyi ndi chivindikiro pamwamba pa sing'anga kutentha kwakukulu. Onjezerani mafuta a supuni 2 otsalawo, kenaka onjezerani broccoli kupaka ndi tsabola wofiira ndikupumira kwa mphindi zisanu kapena apo mpaka broccoli ikhale yamtundu wachifundo. Onjezerani vinyo woyera kapena chikho cha madzi ¼ poto, pikani poto, ndi nthunzi kwa mphindi ziwiri mpaka broccoli ikhale yosalala ndipo madzi akumwa kwambiri. Lawani ndikukonzekera zokometsera, ndikusandutsa mbale yotumikira.
- Tumizani msuweni ku mbale yowonjezera ndikupatsirana, ndi bowa ndi broccoli, ndipo aliyense atenge mbale yake yabwino. Lolani aliyense kuwaza ndi Parmesan momwe akufunira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 351 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 11 mg |
| Sodium | 333 mg |
| Zakudya | 48 g |
| Matenda a Zakudya | 8 g |
| Mapuloteni | 14 g |