Nutrition Highlights (pakushanda)
Maoriro - 279
Fati - 18g
Carbs - 17g
Maprotheni - 14g
Nguva Yese 50 min
Prep 15 min , Cook 35 min
Kushumira 10 (hafu yehomwe inopisa imwe neimwe)
Kungofanana nezvakawanda zvekudya zvakanyatsogadziriswa , zvokudya zvinopisa zvemahomwe-izvo zvinowanzozivikanwa zviduku zvinokonzerwa nemukisi, nyama, uye veggies-pack mukunakidza pamwe chete nezvakawandisa zve sodium. Ita hako yega yega yega yega uye uchengetedze kudya kwako kwema-blood-friendly in check urege kupindira pane kuzadza. Aya mahombekiti anopisa mairi anowanikwa zvakasviba pasi chicken, broccoli -vitamin C, uye cheddar cheese, yose yakavhenganiswa mune imwe ndiro uye yakabikwa pane rimwe chete rekuti nyore, breezy cleanup.
Zvimwe
- 10 5x5 chifukidzo chekare (1.2 ounces rimwe nerimwe)
- 1 pound pasi chicken, kubikwa
- 1 garlic clove, grated
- 1/4 teaspoon kosher munyu
- 1/4 teaspoon red pepper flakes
- 1/4 teaspoon pasi pasi pepiresi
- 2 makapu broccoli florets, riced
- 1 mukombe shredded yakaderedzwa-mafuta cheddar cheese
- 1 mazai makuru, arohwa
Kugadzirira
- Preheat oven to 350F. Tora bhokisi guru rebibi uye ugoisa parutivi kusvikira wakagadzirira kushandisa.
- Kana iwe usati watova, kubika pasi chicken mu skillet pamusoro pepakati moto.
- Muhomwe huru, sanganidzai huku, garlic, munyu, tsvuku tsvuku tsvuku, pepper, broccoli, uye cheese. Shandisa zvakanaka-shandisa maoko ako!
- Saronga puff pastry zvikwereti pane yakagadzirwa bheji.
- Spoon hafu yekapu yemuvhenganisi pane imwe neimwe yezvikwereti zvishanu zvezviputi, kuvhara kusvika kune imwe yakatsetseka nekusiya anenge nechechina-inch kumativi.
- Ita pamusoro pekona imwe neimwe neimwe yezvikamu zvasara (izvo zvisina kunze kwekuku musanganiswa). Zvinyatsozvitambanudza nemaoko ako kana zvisingasviki pamiganhu yekoko musanganiswa. Kushandisa foshoro, pfuurira kumativi akacheka kuti unyore uye usimbise mativi.
- Shandura burikoro rimwe nerimwe nemazai ega.
- Bika kusvikira zvikwereti zvakagadzirwa, anenge maminitsi makumi matatu.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe uchida, shandurai huku nepound ye 95 muzana yeanan beef . Iko koriori yekuti inongoshandiswa nevakashoma. Kushandisa 90 muzana yevhu yakaoma yemombe inowedzera kuverenga kusvika ku 290 makorikoni kuburikidza nekushanda (hafu yehomwe inopisa imwe neimwe).
Pizza bundu inogona kushandiswa panzvimbo yeiyo yeputi. Icho hachizoiti sechinhu chisina kunaka.
Kubika uye Kushumira Mazano
Tenga zvikwereti zvekare zvinotemwa kana uchigona kuzviwana-zvichakuchengetedza nguva yakawanda munguva yepamberi. Kana zvikasakwanika, bvisa chigodo cheputi uye ucheke 10 5x5 inch square.
Iwe unogona kuderedza gariki kana kushandisa microplane grater-ingoona minwe yako!
Ita kuti broccoli inorove muzvokudya zvekudya kuitira kuti rizi rive rakafanana. Iwe unogonawo kushandisa banga kuti udzicheke zvakanaka, asi zvinotora nguva yakareba.