Nutrition Highlights (pakushanda)
Maoriro - 235
Fati - 9g
Carbs - 24g
Maprotheni - 18g
Nguva Yese 60 min
Prep 15 min , Cook 45 min
Kushumira 8 (1 1/2 makapu nerimwe)
Iri kamukira rine mavara ose emuItaly mureza: chichena chibage, nyemba, uye garlic, green kale nemishonga, uye tsvuku tsvuku. Kusanganisira mamwe mavara muzvokudya zvako (mune mamwe mazwi, kudya murarairi ) zvinoreva kuti unokohwa zvakanakira mavitamini akawanda uye antioxidants . Ground chicken inzira iri nyore yekuwedzera kuonda kwemapuroteni kumvura. Manyowa anokonzerwa nemafuta anogadzira mabiko anoita kuti jira rive rakasiyana uye rinowedzera mutsvuku wakaoma kumucheto wakagadzirwa.
Zvimwe
- 1 pound ground chicken
- 12 ounces kare (anenge 4 makapu), akachekwa kuita zviduku
- 3 mashizha clove garlic, minced
- 1 medium bay leaf
- 1/2 teaspoon yakasungwa oregano, yakaoma kana yakachena
- 1/2 teaspoon yakakanyiwa thyme, yakaomeswa kana yakachena
- 1 15-ounce inogona kukwanisa kudhonza nyemba, inonatswa uye yakashambidzwa
- 3 makapu mvura (mvura kana muto)
- 1 28-chero ipi zvayo inogona kupisa moto yakakanyiwa tomate
- 1 teaspoon munyu (kana usingashandisi muto semvura)
- 3 tablespoons yakagadzirwa cilantro yakachena kana parsley, kugadzira
- 1/2 mukombe wekodhe yakagadzirwa
Kugadzirira
1. Gadzira huni ku 375F. Shfekai 9 x 13 inch kubika ndiro ne canola mafuta spray uye ivai parutivi.
2. Funganisai huku nemaoko enyu uye muparadzanise mubibiki.
3. Wedzerai kare, garlic, bay leaf, oregano, thyme, nyemba, mvura kana muto, tomato, uye munyu kune ndiro yekubika uye simbisai zvose pamwe chete.
4. Gara muchoto uye gadzira maminitsi makumi mana kusvika ku45, zvichiita pakati pekubika, kusvikira nyama yakagadzirwa zvakakwana uye iyo inopisa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Panzvimbo pevhu pasi, iwe unogona kushandisa mazamu kana mahudyu ehuku kuti uve nehuwandu hwekudya kunovaka muviri asi hutsika hwakasiyana. Bheka kamukira sepamusoro, bvisa zvidimbu zvehoku yakabikwa, shred kana kuvhunga, uye wozowedzerazve kumvura.
Unoda kuita uyu wezvirimwa here? Peta kaviri mbesa uye nix yenhu.
Kubika uye Kushumira Mazano
Wati wambogadzira iwe pachako muto wemucheka here? Zviri nyore. Ingoponesa zvese zvigadziro uye kupedza zvidimbu zvemiriwo yaunoshandisa zuva rega rega uye uvaponese muhombodo yakanyorwa kana muvharo wakavharwa mufiriji. Kana uchinge uine mari yakawanda yakachengetedzwa, isa muhari uye uwedzere mvura yakakwana kuti uvhare. Toss mu minced gorofu magirafu kana zvinonhuwira uye simmer pachitofu kwemaawa maviri kana maviri. Bvisa zvinomera zvemiti uye voila, iwe wangozviitira wega muto muto!