Kolifulawa amatenga malo a mpunga mu chokoma ichi chokoma cha nkhuku. Zakudya za mphika zimapatsa chakudya chabwino kwa aliyense akuyang'ana ma carbu. Zakudya zonona pang'ono, tchizi tina ta cheddar, ndi zitsamba zosiyanasiyana za jazz ndi casserole ndipo zimakupatsani kukoma kokoma.
Dulani mafupa a nkhuku kukhala cubes kapena kuwapanga kuti apange cutlets woonda. Kapena mugwiritse ntchito zowonjezera nkhuku mu mbale. Turkey breast cutlets ndi njira ina yowongoka. Ngati mukufuna kuwonjezera zamasamba, sungani bowa kapena anyezi pamodzi ndi nkhuku ndikuziwonjezera ku casserole. Kapena, chifukwa cha mtundu wobiriwira, ponyani minced pimientos ndi kolifulawa ndi zitsamba zosakaniza. Kuti mupange sasser casserole, m'malo mwa kirimu muli ndi chikho chimodzi cha msuzi woyera msuzi woyera ; Muthandizeni kuti mupange mpunga pamodzi ndi theka la tchizi. Gwiritsani ntchito 1/2 chikho chotsitsa cha tchizi chosakaniza.
Kolifulawa wonyezimira amapanga mpunga wabwino kwambiri kapena msuwani. Gwiritsani ntchito bokosi la bokosi kapena pulogalamu ya chakudya kuti muyamikire kolifulawa (malangizo omwe ali pansipa). Kusakaniza kolifulawa ndi broccoli ndi njira ina, kupereka mtundu wambiri ndi kukoma.
Wowerenga wina ananena kuti amagwiritsa ntchito broccoli osakaniza ndi kolifulawa mu casserole komanso mafuta enaake. Ankatumikira nkhuku ndi ndiwo zamasamba ndi mpunga wophika.
Chimene Mufuna
- 1 pounds boneless nkhuku mawere
- Supuni 1 ya mafuta a maolivi
- 1/2 supuni ya supuni mchere (kapena kulawa)
- Pepala wakuda wakuda, kulawa
- 1/4 chikho cholemera kwambiri (kapena theka ndi theka)
- 1 Kolifulawa wamutu, grated (onani malangizo pansipa)
- Zosankha: 1/4 supuni ya supuni ya anyezi
- 1 1/2 supuni ya tiyi yasambitsa zitsamba (mwachitsanzo, basil wouma, thyme, mgulu wa Italy, etc.)
- Supuni 1 yodulidwa parsley
- 1 chikho shredded cheddar tchizi
Momwe Mungapangire Izo
- Pat nkhuku za nkhuku zouma ndi mapepala a mapepala. Dulani mu cubes kapena pagawo pang'onopang'ono kuti mupange cutlets. Fukani nkhuku mopepuka ndi mchere ndi tsabola.
- Kutenthetsa mafuta a maolivi mu skillet wambiri pa sing'anga; onjezani nkhuku ndi kuphika mpaka utoto wofiira kumbali zonse ndi wachikondi, kapena pafupifupi 10 mpaka 12 mphindi. Onjezerani kirimu cholemera ndikugwedeza kuti muzitsulola mabotolo aliwonse.
- Kutentha uvuni ku 325 F (165 C / Gasi 3).
- Dya mbale yophika 7-in-11-inch kapena 1 1/2-quart casserole ndi kupopera osaphika; onjezerani kolifulawa.
- Fukani kolifulawa mopepuka ndi mchere ndi tsabola, anyezi a ufa (ngati mukugwiritsa ntchito), basil ndi thyme kapena kuphatikiza kwa zitsamba, ndi atsopano parsley.
- Pamwamba pa kolifulawa ndi nkhuku yofiirira; khala ndi zonona.
- Fukani cheddar tchizi pamwamba pa zonse.
- Phimbani chovalacho mobisa ndi kuphika kwa mphindi 15 mpaka 20.
Mmene Mungapangire "Msuzi wa Kolifulawa"
- Dulani mapulitsi kuchokera kumutu wa kolifulawa ndi kuziyika mu pulogalamu ya chakudya.
- Sungani mpaka zidutswa za kolifulawa ndi kukula kwa mbewu za couscous kapena mpunga.
- Kwa mbewu zowonjezereka, gwiritsani ntchito diski yowonongeka pamtundu wa zakudya kapena mugwiritsire ntchito bokosi la bokosi.
Zina mwazing'ono zowonjezera zakudya za carb zimaphatikizapo shrimp ndi adyo , tilapia iyi yophikidwa ndi adyo , sikwashi ya chilimwe "pasta ," yophika nyama , ndi cheddar kolifulawa chofufumitsa .
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 431 |
| Mafuta Onse | 30 g |
| Mafuta okhuta | 13 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 115 mg |
| Sodium | 564 mg |
| Zakudya | 9 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 32 g |