Low Calorie Chikuli Chokuta Mpunga Bake

Njira iyi ya nkhuku, kolifulawa, ndi mpunga wakakonzeka kungakhale chitonthozo cha chakudya chomwe mwakhala mukufuna. Nthawi zina mumangokhala ndi maganizo a chakudya cholimbikitsa. Kutentha, kukhuta, kutonthoza chakudya. Koma kawirikawiri zakudya zimenezo zomwe zimayesedwa pansi pa chakudya cha ambulera chopatsa thanzi sizomwe zimadya zakudya zokoma kwambiri zomwe mungapeze. Ganizirani, mbatata, tchizi, zakudya zokoma komanso zowonjezera. Kawirikawiri, iwo amatonthoza pa chifukwa. Amapereka chithandizo, ndipo amachedwa kuchita. Koma sikuti nthawi zonse zimakhala zabwino kwambiri paulendo wanu.

Njira iyi ndi imodzi mwa maphikidwe omwe amagwera pansi pa ambulera ya chitonthozo cha chakudya koma amadzipangidwira kuti akhale ochepa kwambiri mu zakudya komanso mafuta. Mchele wa Brown umagwiritsidwa ntchito mmalo mwa mpunga woyera zomwe zimapanga zinthu zabwino kwambiri pazakudya komanso zakudya zamtundu. Nkhuku, yopanda chilema yopanda chilema imapangitsa mafuta ndi mafuta ochepa, ndipo msuzi samachokera ku chitha, koma amadzipangira zokhazokha.

Ndi imodzi mwa maphikidwe omwe timawakonda kwambiri chifukwa chodya masamba ambiri wathanzi ndikudya zakudya zopatsa thanzi. Kolifulawa, ikaphikidwa bwino komanso yokoma, komanso yosakaniza ndi mpunga wabwino komanso msuzi wobiriwira, umakhala wozungulira ndi mpunga ndipo sungathe kuwonekera. Timakonda kukhala pansi ndi kuwona ana akudya chakudyachi, osadziŵa kuti ali ndi zakudya zabwino zotani zamasamba.

Chimene Mufuna

• 1 chikho Brown Mpunga
• 1 lb. m'mawere a nkhuku opanda ubongo
• 1 adyo clove, minced
• 2 tsp namwali woposa
• mafuta a azitona
• 2 makapu akanadulidwa kolifulawa
• 1/2 chikho chodulidwa anyezi
• 3 tbsp batala
• 3 tbsp ufa wonse wopangira
• 1 chikho mkaka wambiri
• 1 chikho
• nkhuku msuzi
• 3/4 chikho chopangidwa ndi cheddar tchizi, ogawanika
• 1/8 tsp mchere
• 1/8 tsp tsabola wakuda wakuda
• 1/4 kapu ya tiyi ya tirigu

Momwe Mungapangire Izo

1. Poyamba, konzekerani mpunga wofiira ngati mutenga nthawi kuti muphike. Ikani mpunga wofiira pamodzi ndi makapu awiri a madzi mu kapu yazitali. Kuwonjezera kutentha kwapamwamba ndikubweretsa mpunga ku chithupsa.
2. Kamodzi kake mpunga ukatentha, kuchepetsa kutentha kwa sing'anga, kuti ulole mpunga usawone. Mchele ayenera kuphika kwa mphindi 40-45, kotero yambani kukonzekera mbale yonse mutayamba kuphika mpunga. Yang'anani mpunga kuti awonetsetse kuti samasula madzi ambiri ndikuyamba kuyaka. Onjezerani madzi pang'ono ngati mukufunikira.

1. Kenaka, konzekerani nkhuku. Chotsani mafuta kapena khungu lirilonse lochokera ku chifuwa cha nkhuku. Kenaka katsani nkhuku pang'onopang'ono mu cubes imodzi. Kutentha mafuta ena a maolivi omwe ali osakwanira. Yikani adyo ku poto, ndi kuphika kwa mphindi imodzi. Kenaka yikani nkhuku yochuluka ku skillet, ndi kuphika nkhuku kwa mphindi pafupifupi 4 kapena zisanu, ndikuyambitsa nkhuku nthawi zina mpaka zophika zophika ndipo mulibe pinki pakati pa nkhuku iliyonse.
2. Chotsani nkhuku ku poto ndi supuni yowonongeka, ndipo iikeni pambali mu mbale mpaka mutakonzekera kuigwiritsa ntchito.
3. Kenaka, onjezerani kolifulawa pa poto lomwelo nkhuku ikuphika mkati. Zowonongeka zotsalira zidzakuthandizani kuti mukhale ndi kolifulawa. Gwiritsani ntchito kolifulawa mozungulira nthawi zina pamene ikuphika mpaka kolifulawa ikhale yachisoni. Chotsani kolifulawa kutentha ndi kuziyika pambali mpaka mutakonzeka kuzigwiritsa ntchito.
4. Kenaka konzekerani msuzi. Momwemonso, mufunikanso kutsimikizira kuti mwakonzekera uvuni wanu ku 375 F ngati mbale posachedwapa idzakonzeka kulowa mu uvuni.
5. Kuti mupange msuzi, sungunulani batala pa sing'anga mpaka sing'anga kutentha kwambiri Musalole batala kuti wiritsani. Botolo likadzasungunuka, onjezerani ufa ndi poto ndikusakaniza ndi kusakaniza ndi whisk wophika pamene ikuphika kwa mphindi imodzi.
6. Pakatha mphindi imodzi, tsitsani msuzi ndi mkaka, ndipo pitirizani kuyambitsa chisakanizo pamodzi ndi whisk ya waya. Pitirizani kutenthetsa chisakanizo pa sing'anga-kutentha kwambiri pamene mukuyimbira mpaka ifike pang'onopang'ono. Pitirizani kuphika kwa mphindi imodzi ndikugwedeza, ndikuchotsani msuzi kutentha. Onetsetsani mchere, tsabola wakuda wakuda pansi, ndi chikho cha 1/2 cha tchizi, ndi kusakaniza msuzi mpaka tchizi usungunuke.

1. Mu mbale yaikulu yosakaniza, kutsuka mu mpunga wophika, nkhuku yophika, kolifulawa yophika, ndi msuzi. Pewani phokoso pang'onopang'ono. Kenaka, jambulani chophika 9x13 chophika ndi osaphika. Thirani nkhuku ndi mpunga mu poto, ndipo mugwiritseni supuni kuti mutulutse poto. Kenaka perekani kachilombo ka tirigu ndi chikho chotsala cha 1/4 cha tchizi chosakaniza pa mbale.
2. Ikani mbale mu uvuni, ndipo yikani kwa mphindi 20 mpaka 25, mpaka tchizi usungunuke ndikumveka bwino ndipo mbale yonse yophika ndi kutenthedwa. Chotsani mbale ku uvuni, ndipo mulole kuti izizizira kwa mphindi zisanu. Kenaka mutumikire nkhuku, kolifulawa, ndi mpunga wa mpunga pamene kuli kutentha.

Per Serving Calories 335, Carbs 26gm, Pro 24gm, 14gm Fat, Fiber Fiber 2gm,

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	300
Mafuta Onse	16 g
Mafuta okhuta	7 g
Mafuta Osatchulidwa	6 g
Cholesterol	56 mg
Sodium	348 mg
Zakudya	21 g
Matenda a Zakudya	2 g
Mapuloteni	18 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)