Chombochi broccoli ndi kolifulawa kuphatikiza ndi pang'onopang'ono yophika ku ungwiro ndi yosavuta cheddar tchizi msuzi. Chotsani ndi cheddar tchizi. Kuti muwoneke pang'ono ndi chophimba chophimba, tsitsani masamba osakaniza ndi tchizi wophika mu katsulo kakang'ono kodzoza ndi pamwamba pake ndi makombo a mkate. Bwererani mpaka mpaka kukwapulidwa kuli kofiira.
Muzimasuka kuti mupange ndi broccoli kapena kolifulawa mmalo mwa kuphatikiza. Chophika chophika chimapatsa chisangalalo chabwino, koma omasuka kuchoka kuti mutenge zamasamba.
Chimene Mufuna
- 4 amadula nyama yankhumba
- 1 (10 oz) pkg ozizira kolifulawa (thawed)
- 1 (10 oz) pkg chisanu cha broccoli (thawed)
- 1 (10 3/4 oz) ikhoza kusungunula supu ya cheddar ya tchizi
- Mchere wamchere ndi tsabola (kulawa)
- Mwachidziwitso: 1/4 chikho chopangidwa ndi cheddar tchizi
Momwe Mungapangire Izo
- Cook nyama yankhumba mpaka khungu; kuthira bwino mapepala amapepala kenako nkutha.
- Ikani broccoli ndi kolifulawa mu mphika. Sopo wa supuni pa masamba; kuwaza ndi crumbled nyama yankhumba. Nyengo ndi mchere ndi tsabola.
- Phimbani ndi kuphika pansi kwa maola 3 kapena 4.
- Pafupifupi mphindi 20 isanafike mbaleyo, pamwamba ndi cheddar tchizi.
Malangizo ndi Kusiyanasiyana
- Pamene mbale yadutsa kuphika, tengerani chisakanizo ku mbale ya casserole ndi pamwamba ndi nyenyeswa zabwino kapena pafupifupi 1 chikho cha nyenyeswa zofewa zoponyedwa ndi supuni 2 za batala . Ikani casserole pansi pa broiler mpaka browned.
- Onjezerani 1 chikho cha kaloti zowonongeka ndi nsalu ku mbale kuti mukhale ndi zina zowonjezera ndi mtundu.
- Onjezerani tsabola wofiira wofiira ku mphika wophika pamodzi ndi ndiwo zamasamba ozizira.
- Onjezerani 1/2 chikho cha anyezi wodulidwa ku mbale.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 215 |
| Mafuta Onse | 16 g |
| Mafuta okhuta | 9 g |
| Mafuta Osatchulidwa | 5 g |
| Cholesterol | 47 mg |
| Sodium | 391 mg |
| Zakudya | 6 g |
| Matenda a Zakudya | 2 g |
| Mapuloteni | 13 g |