Cumin-Inonzi Shredded Chicken, Bhari, uye Mushonga Mushonga

Nutrition Highlights (pakushanda)

Maoriro - 279

Fati - 2g

Carbs - 44g

Maprotheni - 22g

Nguva Yese 70 min
Gadzirira 10 min , Cook 60 min
Kushumira 5 (2 makapu nerimwe)

Heano chirwere chinokanganisa-chinokodzera chiri pasi pemakori mazana matatu kuburikidza nekushanda asi chinokwana zvakakwana zvokuti hauzombozvioni. Zvokudya zvakaringana, zvinokonzerwa neganho zvakadai zvakakosha kune avo vanonzwa kuputika-zvikamu zviduku zvinodzivirira kumanikidzwa kwepamuviri, izvo zvinodzivirira kubvisa. Kunyanya, kana uri kuedza kurasikirwa nehutano senzira yekudzora mamiriro acho ezvinhu, mapuroteni anorema uye kuzadza fiber kubva mukusanganiswa kwe nyama yakatsvuka , moyoy full grains , uye fiber-rich rich legumes mumushonga iyi ichakubatsira kunzwa uzere nemaawa uye kudya zvishoma pasi rose.

Zvimwe

• 2 miviri isina boneless
• 1 supuni 1 kumini
• 1 teaspoon yakaoma oregano
• 1/2 teaspoon munyu
• 1/2 mukombe webhari
• 2 miviri yakasvikiti, yakakanyiwa uye yakasarudzwa
• 1 14-chero ipi zvayo inogona kukwanisa kuwanikwa kana mamwe mahairi machena, akacheneswa
• 1 miviri yakasviki, yakasimbiswa
• 1 cup kare, chopped

Kugadzirira

1. Isai makapu makumi matanhatu emvura mumota uye wedzisai mukaka wekuku, kumini, oregano, uye munyu. Bika, yakavharwa, kusvikira chifu chekuku chinogona kuputirwa nyore neforogo-maminitsi gumi nemashanu.
2. Kana wakagadzirira, bvisai huku, shandisa mvura, uye gadzirira kushandiswa senheyo yevhu.
3. Wedzera bhariri kune mvura yakaoma. Uyai kumota uye kubika, akavharwa, kwemaminitsi makumi maviri.
4. Wedzera karoti uye nyemba uye gadzira mamwe gumi kusvika pamaminitsi gumi nemashanu, kusvikira marotori zvishoma.

1. Parizvino, chikadza chicken. Iwe unokwanisa kuzvikanda kunze uchishandisa maoko ako kana maforogo maviri.
2. Isa mukoko, zucchini, uye kare. Simmer kweimwe maminitsi mashanu uye shumira.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Kushanda kamwechete kwekudya iyi kunopa 22 gramu eprotheni, 9 gramu ye fiber, uye 2 gramu emafuta. Puroteni inouya kubva kumarudzi maviri uye chibage, asi ruzhinji rwe fiber runobva kumabhandi. Iyi recipe inoshanduka-shandisa mbesa yako yaunoda kana chero ipi yaunayo. Mbeu dzose dziri kugutsa, moyo-hutano hwakasarudzwa nekudya uye zviri nyore kuisa muzvimedu zvakasiyana-siyana, zvingava masviti, mazamu, saladi, kana mapande, saka fara navo!

Saizvozvowo, mbeu dzakawanda dzakakwana dzaizosimudza zvakanaka mumutsara uyu. Bhari inowanzoshandiswa mumasobho asi iwe unogona kusarudza mupunga kana jisi tsvuku panzvimbo.

Kubika uye Kushumira Mazano

Spiralizing zucchini inowedzera muviri uye inoita kuti inakidze mharidzo mudyari yekupedzisira.

Kana iwe usina spiralizer iwe unogona kushandisa peeler peeler kuti uite micheka ye zucchini, wozoisa mu 4 kana 5 kuti ufanane nemakumbo epaghetti. Zvimwewo, iwe unogona kungotora zucchini uye kuwedzera iyo nenzira imwechete iwe waizoita zucchini noodles.