Nutrition Highlights (pakushanda)
Maoriro - 218
Fati - 8g
Carbs - 22g
Maprotheni - 17g
Nguva Yese 45 min
Prep 15 min , Cook 30 min
Kushumira 9 servings (1 kapi imwe neimwe)
Zvakakosha kudya zvakasiyana siyana zvekudya kubva kumapoka ezvokudya kuti urambe uine hutano uye uwane zvose zvinodiwa zvinovaka muviri wako. Ndinokurudzira kuvaka zvivako zvinosanganisira mapuroteni anorema, mbeu yose kana starch, uye chibereko kana yemiriwo. Izvi zvikamu zvose zvakakosha kukupa simba zuva rose uye kubatsira kudzora ropa rako.
Zviri nyore kuzvifungidzira kana iwe uine zvikamu zvakasiyana zveproteine, zviyo, uye miriwo, asi zvinogona kuva zvakaoma kuti utaure kana uri kuwana zvakasiyana siyana zvezvokudya mumidziyo yakavhenganiswa seye casseroles. Ichi cheesy chicken, broccoli, uye sango rejisi casserole inotakurwa nemiriwo, zviyo zvose, zvakasimba maproteni, uye marisi. Chikafu chinonaka uye chinonaka chinenge chiine mapoka ezvokudya mune imwe, uye iyo inofanirwa nemhuri yako!
Iyi kamukira inofarira sezvinyaradzo yekudya asi izere nemiriwo yakawanda-yakawanda uye mbeu yose. Zviri nyore kuti ugadzirire ne broccoli yakasviba, kusara huku, uye kusara mupunga wechiri.
Zvimwe
- 12 ounces boneless, skinless kana chifu
- 1/4 teaspoon gungwa munyu
- 3/4 teaspoon tsvaga yakasvibiswa tsvuku, yakakamurwa
- 2 tablespoons maolivhi, akaparadzaniswa
- 1/2 svondo yellow oiii, diced
- 2 clove garlic, minced
- 3 makapu emufaro broccoli florets
- 1 tablespoon yose yegorosi yeupfu kana furawa yose-chinangwa
- 1 1/2 makapu mukaka
- 3/4 makapu akaoma cheddar cheese, chitsva grated, akaparadzaniswa
- 2 makapu akabikwa zviyo zvakasikwa mutsi wejisi
- Cooking spray
- 1/4 mukombe wose gorosi panko breadcrumbs
Kugadzirira
- Ikoji inopisa kusvika ku 350F. Cheka chicken mu 1/2-inch cubes. Nyaya nomunyu uye 1/4 teaspoon pepper.
Muchikanda chikuru, kupisa 1/2 kipuni yehuni pamusoro pemhepo inopisa. Wedzerai huku uye mugadzike, muchikurudzira, kusvikira nyama yakabikwa. Bvisa chicken kune ndiro huru.
Muchizivo chimwe chete, chengetedza imwe mupukisi ye 1/2 yemafuta. Wedzera garlic, onion, uye broccoli. Cook, inomutsa, kusvikira anion isiri uye broccoli inopenya. Dururira mundiro nehuku.
Dzorera kupisa kusvika pasi uye wobva wawedzera punikiyo yamafuta ku skillet. Fukisa upfu pamusoro pemafuta uye whisk kuti uite ganda. Gara uwedze mukaka, whisking kuti ubatane. Isai mucheche uye garai 1/2 teasponi yepiresi yakasviba. Bvisa kubva pakupisa.
Wedzera rizi kune huku uye broccoli mundiro huru. Itai kuti musanganise. Nyorofambisa mu cheese muto.
Shandisai 9x9-inch kubika ndiro neyokubika spray. Paridza rizi musanganiswa mu baking dish. Fukidza nehupasara 1/4 mukombe wechizi uye breadcrumbs.
Bika maminitsi gumi nemashanu, kusvika kana cheese yakanyunguduka uye casserole inononoka. Bvisa kubva muchoto uye ushumire
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe usingakwanisi kuwana zviyo zvakakwana zvemuri wega, shandisa rizi rakasvibirira panzvimbo.
Nokuda kwechisarudzo chezvirimwa, siya kunze kwehuku.
Wedzera chero miriwo yaunayo, yakadai semakaroti, cauliflower, sipinashi, chibage kana bhero tsvina.
Kubika uye Kushumira Mazano
Iyi casserole yakakurudzirwa kwemasikati. Kuti udzoke zvakare muchoto, uvhare nepepi uye ubike pa 350F kusvikira wapisa.
Kushumira ne saladi yemimwe miriwo.