Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 218
Amafutha - 8g
I- Carbs - 22g
Amaprotheni - 17g
Isikhathi esiphelele 45 iminithi
Prep 15 min , Cook 30 min
Izinkonzo ezingu-9 ze-servings (1 indebe ngayinye)
Kubalulekile ukudla ukudla okuhlukahlukene kuzo zonke amaqembu okudla ukuze uhlale uphilile futhi uthole zonke izakhi ezibalulekile umzimba wakho ezidinga. Ngincoma ukudla okwakha okungenani amaprotheni aphilile, okusanhlamvu okugcwele noma isitashi, nesithelo noma imifino. Lezi zingxenye zibalulekile ukukunikeza amandla usuku lonke futhi usize ukulawula ingcindezi yakho yegazi.
Kulula ukubona ngeso lengqondo uma unezinxenye ezihlukene zamaprotheni, okusanhlamvu, nemifino, kodwa kungaba nzima ukutshela ukuthi uthola ukudla okunhlobonhlobo okuhlukahlukene okufana nama-casseroles. Le nkukhu enomkhuhlane, i-broccoli ne-rice casserole yasendle ilayishwa imifino, okusanhlamvu okugcwele, amaprotheni aphilile kanye nobisi. Kuyinto ukudla okulula futhi okumnandi okukhona wonke amaqembu okudla komunye, futhi owomndeni wakho oyomthanda!
Le recipe iyakuthanda ukudla okududuzayo kodwa igcwele imifino eline-fiber kanye nezinhlamvu ezigcwele. Kulula ngisho nokulungiswa nge-broccoli efriziwe, inkukhu eseleyo, kanye nelayisi elisele lendle.
Izithako
- Ama-ounces angama-12 angenalutho, isifuba senkukhu esingenasici
- 1/4 ithisipuni usawoti usawoti
- I-3/4 ithisipuni i-pepper esanda kuphuka, ihlukaniswe
- 2 wezipuni amafutha omnqumo, ihlukaniswe
- 1/2 anyanisi ophuzi ophakathi, oqoshiwe
- 2 clove garlic, nengulube
- Izinkomishi ezi-3 izitshalo ze-broccoli ezibandayo
- Isipuni esisodwa ufulawa ukolweni kakolweni noma ufulawa wonke
- 1 1/2 izinkomishi ubisi ubisi
- Izinkomishi ezingu-3/4 ezicibilikile ezikhishwe yi-cheddar ushizi, zihlukaniswe
- 2 izinkomishi eziphekwe okusanhlamvu okusanhlamvu
- Ukupheka ukupenda
- 1/4 indebe lonke ukolweni we-panko isinkwa
Ukulungiselela
- Ihhavini lokushisa ku-350F. Sika inkukhu zibe cubes 1/2-intshi. Isizini ngosawoti kanye ne-1/4 isipuni pepper.
Esikhathini esikhulu se-skillet, ushukela we-1/2 wesipuni samafutha phezu komlilo ophakathi. Engeza inkukhu bese upheka, ugqugquzela, kuze kuphekwe inkukhu. Susa inkukhu esitsheni esikhulu.
Esikhathini esisodwa se-skillet, ukushisa elinye isipuni se-1/2 samafutha. Engeza i-garlic, anyanisi, ne-broccoli. Pheka, uvuselele, kuze anyanisi ulula futhi i-broccoli iluhlaza okwesibhakabhaka. Thelela endishini enenkukhu.
Vula ukushisa phansi futhi wengeze isipuni esisele samafutha ku-skillet. Ufafaze ufulawa phezu kwamafutha bese uhlunga ukwenza unamathisele. Kancane kancane wengeze ubisi, whisking ukuhlanganisa. Gcoba ushizi bese uhlala ithisipuni ye-1/2 ye-pepper emnyama. Susa ekushiseni.
Engeza ilayisi enkukhu kanye ne-broccoli esitsheni esikhulu. Hlanganisa ukuhlanganisa. Gxilisa ngobumnene isiphuzi se-ushizi.
Sula isidlo sokubhaka esingu-9x9-intshi ngokupheka. Sakaza irayisi ingxube ibe yi-baking dish. Fafaza nge-1/4 indebe ye-ushizi kanye ne-breadcrumbs.
Bhaka imizuzu engu-15 kuya kwangu-20, noma kuze kufike ushizi futhi i-casserole ihamba kahle. Susa kuhhavini bese ukhonza ushisayo
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ungeke ukwazi ukuthola irayisi eligcwele okusanhlamvu, sebenzisa ilayisi elibomvu kunalokho.
Ukuze ukhethe imifino, shiya ngaphandle kwenkukhu.
Engeza noma yikuphi imifino onayo, njenge-izaqathe, i-cauliflower, isipinashi, ummbila noma i-bell pepper.
Amathiphu wokupheka nokukhonza
Le casserole ivuselelwa kakhulu ngesidlo sasemini. Ukuphinda uphinde uphuthule kuhhavini, vala nge-foil bese ubhaka ku-350F kuze kufike ukufudumala.
Khonza ngesaladi yemifino eyengeziwe.