Msuzi Wokazinga Pankuku, Mbatata Yabwino ndi Broccoli

Mukuyang'ana chakudya champhongo chimodzi? Nanga bwanji poto limodzi chakudya? Nkhuku, mbatata ndi broccoli onse amawotcha pamodzi kuti azidya mokwanira ndi zochepa zoyera kutsogolo. Kuwotcha poto kumathandiza kuti khungu la nkhuku liwume, ndikuwonjezera broccoli podutsa njira zonse zidzakonzedwa bwino. Msuzi wosavuta wa soya msuzi, uchi ndi mandimu kuonjezerapo zakumwa zina komanso chinyezi pang'ono.

Phala lalikulu, lolemera kwambiri la pepala lokhala ndi mbali zofupika limapindulitsa kwambiri chakudya ichi. Mukhoza kuwapeza pamasitolo ogulitsa khitchini kapena kuwapanga pa intaneti. Ngati muli ndi poto yaing'ono ndipo mutatuluka m'chipinda chimodzi, agaŵani chakudyacho mu mapepala awiri ndipo musinthasinthe pamene mutayamwa nkhuku ndi mbatata. Ngati mukudyetsa gulu lina la njala, perekani tirigu monga quinoa kapena farro .

Chimene Mufuna

• 4 fupa-mu ntchafu za nkhuku (khungu, kapena miyendo 6, kapena combo ya onse awiri)
• 2 mbatata yosakaniza (kudula 1-inch chunks)
• Supuni 2 canola (kapena mafuta odzola)
• Mchere ndi tsabola
• Supuni 1 ya soya msuzi
• Supuni imodzi ya mandimu
• Supuni 1 uchi
• 1/2 supuni ya supuni ya tsabola ya cayenne
• 1 mutu waukulu wa broccoli

Momwe Mungapangire Izo

1. Yonjezerani poto lalikulu papepala ndipo perekani kwa 425 F.
2. Limbani nkhuku ndi mbatata ndi 2/3 ya mafuta ndikupaka kuti muvale mofanana. Nyengo bwino ndi mchere ndi tsabola.
3. Chotsani poto yotentha kuchokera ku uvuni. Yonjezerani nkhuku, khungu, ndi kuwonjezera mbatata zomwe zimabalalika nkhuku. Bweretsani poto ku uvuni ndikuwotcha kwa mphindi 20.
4. Panthawiyi, pangani msuzi. Mu mbale yaing'ono, onjezerani msuzi wa soya, mandimu, uchi ndi tsabola wa cayenne. Whisk pamodzi.

1. Dulani mutu wa broccoli mu florets. Peel perekani phesi ndikudula mu magawo 1/2-inch. Dulani broccoli ndi mafuta otsala ndikuwaza kuti muvale mofanana. Nyengo ndi mchere ndi tsabola.
2. Chotsani poto kuchokera ku uvuni ndikusakaniza nkhuku ndi mbatata ndi msuzi. Tsukani nkhuku ndi mbatata ndikusakaniza mbali inayo. Onjezani broccoli kumwazikana mozungulira limodzi. Sambani ndi msuzi otsala ndikubwerera ku uvuni.
3. Kuwotcha kwa mphindi pafupifupi 15, kapena mpaka nkhuku imalowa m'zigawo zazikulu kwambiri 165 F, ndipo ndiwo zamasamba ndi zachifundo. Tumikirani.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	1354
Mafuta Onse	77 g
Mafuta okhuta	20 g
Mafuta Osatchulidwa	29 g
Cholesterol	418 mg
Sodium	691 mg
Zakudya	23 g
Matenda a Zakudya	5 g
Mapuloteni	135 g

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