Pasitala wa tsitsi la nkhuku ndi mngelo umaphatikizapo broccoli, kaloti wodulidwa, ndi tchizi ta Parmesan. Onjezani magawo ena a chitumbuwa, ngati mukufuna, ndikumaliza ndi grated Parmesan tchizi.
Nkhuku ndi ndiwo zamasamba ndi kuphatikiza kosavuta komanso kosangalatsa. Chakudyacho chimatumizidwira pa pasitala kapena m'zinenero zina. Ngati mukulepheretsa kudya kwa carb, perekani nkhuku ndi ndiwo zamasamba pophika sopoti kapena sopo kapena zukini "Zakudyazi "
Chimene Mufuna
- Supuni 1 ya mafuta a maolivi (
- agawikana )
- 2 supuni ya tiyi batala (ogawanika)
- Nkhuku zitatu za nkhuku (zopanda pake, zidutswa mu cubes 1-inch)
- Karoti 1 (yodulidwa pa chozungulira pafupifupi 1/8 mpaka 1/4-inch mu makulidwe)
- 1 1/2 makapu broccoli florets (thawed kuchokera mazira)
- 2 cloves adyo (minced)
- 12 ounces tsitsi lachilendo la tsitsi (kapena chinenero)
- 2/3 chikho nkhuku msuzi
- Supuni ya supuni 1 (masamba owuma)
- mchere kuti mulawe
- tsabola wakuda kuti alawe
- Mwachidziwitso: kagawidwa tomato yamatchire kapena tomato mphesa
- Supuni 3 mpaka 4 pa parmesan tchizi (grated)
Momwe Mungapangire Izo
Kutentha supuni 2 mafuta ndi supuni ya supuni ya mafuta mu skillet pa sing'anga kutentha; onjezani nkhuku. Cook nkhuku, oyambitsa, mpaka nkhuku yophika, pafupi mphindi zisanu kapena zisanu. Chotsani nkhuku ndi slotted supuni ku mapepala a pamapepala.
Onjezerani mafuta otsukira supuni 1 ndi supuni ya tiyi ya supuni kuti skillet; kuwonjezera pa thinly sliced karoti ndi kuphika, oyambitsa, kwa mphindi 5. Onjezerani broccoli ndi adyo ku skillet ndi kuphika, kuyambitsa kwa mphindi ziwiri kutalika.
Sakanila pasitala mumadzi otentha amcherewa potsatira phukusi.
Kwa skillet yikani msuzi, basil, sliced tomato, ngati mukugwiritsa ntchito, ndi tchizi ya Parmesan; akuyambitsa kusakanikirana. Kuchepetsa kutentha ndi kuzizira kwa mphindi zitatu kapena 4 motalika.
Thirani pasitala bwino; Konzani mbale yotumikira ndi pamwamba ndi nkhuku ndi masamba osakaniza.
Mwinanso Mungakonde
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| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 1357 |
| Mafuta Onse | 61 g |
| Mafuta okhuta | 17 g |
| Mafuta Osatchulidwa | 24 g |
| Cholesterol | 322 mg |
| Sodium | 618 mg |
| Zakudya | 82 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 115 g |