Nutrition Highlights (pakushanda)
Calories - 110
Fati - 1g
Carbs - 20g
Protein - 6g
Nguva Yese 30 min
Gadzirira 10 min , Cook 20 min
Kushumira 8
Veggies sezvinoita broccoli uye mbatatari inhau dzakanaka kune avo vanonzwa kuora mwoyo. Zvokudya izvi zvinotakurwa nezvine utano zvisingawanzoiti kuwedzera zviratidzo. Chiedza chinosaswa chechese-fat cheese chinoita kuti tsvina idzi dziwedzere kunakidza asi dzakaderera zvakakwana mumafuta kuti dzichengetedze zviratidzo zvinodzora.
Zvimwe
- 4 midzi mbatata, akabikwa, akacheka muhafu urefu
- 1 cup broccoli florets, chopped
- 1 mukombe pasi-mafuta cheddar cheese, shredded
Kugadzirira
- Preheat oven to 350F.
- Itai nzvimbo yakagadzirirwa mbatata pane pepa pani, bvisa rutivi.
- Tambanudza imwe neimwe mbatata ne broccoli uye usasese cheese.
- Bika kwemaminitsi gumi kusvika ku15 kana kusvika cheese isungunuka.
- Rega kuti utonhorere zvishoma usati washumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Mbatata inowanikwa mukurumbira wakaipa wekusava nehutano, asi chaizvoizvo inowedzera mavitamini, mineral, uye fiber. Zvitapira zvinotapira zvikamu zvakasiyana-siyana zvezvibereko asi zvakakosha zvakakwana.
Inogonawo kuiswa panzvimbo ino.
Dzorera broccoli ne zukini, kiroliflower, kana chero humwe hutachiona hunobata mwoyo (zvizhinji, kunze kwemasamate, ndizvo!). Vanokonzerwa nekamu-cream vanogona kutora nzvimbo iyo yepamusoro mafuta yekuchera ne dollop ye nonfat uye protein-filled plain Greek yogurt pane.
Kubika uye Kushumira Mazano
Ita ichi chikafu chemasikati masikati kana kudya kwemanheru. Kuti uchengetedze nguva muhuputi, kubika mbatata nguva isati yasvika uye kuchengetedza mufriji kwemazuva mana.
Kugadzira mbatatisi nguva isati yasvika, tsvina zvakanaka uye kubika mu 350 ovheni kwemaminitsi makumi mashanu kana makumi mana kana kusvika pavanoshandisa fomu. Bvisa kubva muchoto uye uise panze kuti utonhorere kwemaminitsi gumi nemashanu usati waita.