Izvi zvakadyiwa zvakagadzirwa namafuta uye mupunga wejisi zvakashambadza mumba medu. Inokurumidza uye iri nyore kugadzirira, uye mhuri yose ichaidya.
Zvamunoda
- 4 (5-6 ounce) asina ruzivo, mazamu asina mbiriso asina ganda
- 1 mukombe yakareba zviyo
- rice (isina kuvekwa)
- 1 1/2 makapu asina mafuta, pasi-sodium chicken muto
- 1 14.5 mashizha anogona kunya tomate (asina kuiswa)
- 1/2 mashizha eiii (akachekwa, anenge 3/4 kapu)
- 1 garlic clove (minced)
- 1 tsp. dry oregano
- 3 makapu matsva mwana wesipinachi (akachekwa; 1/2 a 6-ounce bag)
Nzira Yokuita Izvo
- Preheat oven to 400 F.
- Isai mazamu ehuku mune imwechete yepamusoro mune imwe kubika iyo inogona kugarisa chikoko mune rimwe denga.
- Sungai risi risina kubvamburwa, muto mutsva, tomato, onion, garlic uye oregano muhomwe yepakati.
- Tsunga mu sipinashi yakagurwa.
- Spoon musanganiswa pamusoro pekuku.
- Dhavhara zvakasimba nemapuranga uye gadzira maminitsi makumi matatu nemakumi mana, kusvikira chika chikabikwa kuburikidza (165 degrees F) uye mupunga uri munyoro.
Per Serving: Calories 372, Mafuta anobva kuFat 23, Total Fat 2.5g (akagara 0.6g), Cholesterol 82mg, Sodium 266mg, Karhydrate 48.3g, Fiber 3.8g, Protein 38.9g
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 380 |
| Total Fat | 7 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 36 mg |
| Sodium | 372 mg |
| Carbohydrates | 60 g |
| Dietary Fiber | 6 g |
| Protein | 21 g |