Iyi ndi mbale yosavuta kwambiri, koma yodalirika kwambiri. Mukhoza kutumikira izi ndi chirichonse kuchokera ku Zifupa za Chicken ndi Basic Herb-Wine Pan Sauce ku Mapiri Ophika Ophika Omwe Amapezeka ku Mexican ku Horseradish Ginger Salmon ku Ng'ombe Yophika ndi Msuzi ya Garlic Crust .
Mukhozanso kutumikila pamwamba pa mbale ya mpunga, quinoa kapena tirigu wophika . Kuchetsa kwa mandimu pamapeto kumakhalanso kokoma.
Mukhozanso kugwiritsa ntchito broccoli mmalo mwachisangalalo cha broccoli. Broccoli amapwetekako ndi zowawa kwambiri kuposa broccoli nthawi zonse, koma zimapereka chithunzithunzi chabwino cha zakudya zowonjezera.
Chimene Mufuna
- Supuni 1 ya mafuta a maolivi
- Ma ounces 16 amagawidwa bowa, monga shiitake, cremini kapena batani
- Supuni 1 supuni ya adyo
- 3 makapu odulidwa ndi broccoli
- ΒΌ supuni ya tsabola wofiira tsabola
Momwe Mungapangire Izo
- Kutentha lalikulu skillet pa sing'anga-kutentha kwambiri. Onjezerani mafuta. Onjezerani bowa ndi adyo, nyengo ndi mchere ndi tsabola ndipo mupite kwa mphindi 10 mpaka madziwo asungunuke ndipo bowa zasintha bwino. Onjezerani broccoli kupweteka ndi tsabola wofiira ndikupumira kwa maminiti 8 kapena kupitirira, mpaka broccoli ikhale yamtengo wapatali.
- Sakani ndi kusintha zochitika, ndikutentha.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 114 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 43 mg |
| Zakudya | 19 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 5 g |