Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 110
Amafutha - 1g
I-Carbs - 20g
Amaprotheni - 6g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-10 , Pheka iminithi engu-20
Izinkonzo 8
Imifino efana ne-broccoli namazambane yizindaba ezinhle kulabo abathola ukukhwabanisa. Lokhu kudla kulayishwa izakhi ezingenalo ukujwayela ukukhuphula izimpawu. Ukufafaza okukhanyayo kwama-fat-fat ushizi kwenza lezi spuds zithole okumnandi okwedlula kodwa ziphansi ngokwanele kumafutha ukuze zigcine izimpawu ezilawulwayo.
Izithako
- Amazambane ama-4 aphakathi, abhakawa, anqunywe ngesigamu ngobude
- 1 inkomishi broccoli florets, oqoshiwe
- 1 indebe ye-fat-fat cheddar ushizi, i-shredded
Ukulungiselela
- Hlangisa i-oven ukuya ku-350F.
- Indawo yokusika amazambane epanini leshidi, uthinte eceleni.
- Phezulu amazambane ngamunye nge-broccoli bese ufafaza ushizi.
- Bhaka imizuzu engu-10 kuya kwengu-15 noma kuze kufike ushizi.
- Vumela ukupholisa kancane ngaphambi kokukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Amazambane athola idumela elibi ngokungabi nempilo, kodwa empeleni zichichima amavithamini, amaminerali, kanye ne-fiber. Amazambane amazambane anika iphaneli ehlukene yezakhi kodwa anempilo efanayo.
Zingabuye zishintshwe kule recipe.
Faka esikhundleni i-broccoli nge-zucchini, i-cauliflower, nanoma yikuphi amanye ama-veggies enobungozi (okuningi, ngaphandle kwamatamatisi, kukhona!). Abathandi be-ayisikhilimu abancinci bangathatha isikhundla sokudla okunamafutha aphezulu nge-dollop ye-nonfat ne-yogurt yogcwele ye-protein egcwele amaprotheni esikhundleni salokho.
Amathiphu wokupheka nokukhonza
Yenza lokhu isidlo ngesidlo sasemini noma ngakusihlwa. Ukuze ugcine isikhathi ku-prep, ubhake amazambane ngaphambi kwesikhathi bese ugcina efrijini kuze kube yizinsuku ezingu-4.
Ukwenza amazambane kusengaphambili, uhlahlele kahle bese ubhaka ku-ovini 350F cishe imizuzu engaba ngu-45 noma kuze kube yilapho ufaka ithenda. Susa kusuka kuhhavini bese usethe eceleni ukupholisa okungenani imizuzu engu-15 ngaphambi kokuphatha.