Iyi kamukira yekuku, koliflower, uye rizi rinobika kungangodaro inogona kunyaradza zvokudya zvawave uchida. Dzimwe nguva iwe ungangodaro uri mumamiriro ekunyaradza zvokudya. Kusuruvara, kuzadza, kunyaradza zvokudya. Asi kazhinji zvikafu izvozvo zvinokodzera pasi pekunyaradza kwemaambura ezvokudya hazvisi zvakanyanya kudya kudya zvine ushamwari unogona kuwana. Fungisisa, mbatatisi, tese, zvinonaka uye zvekudya. Kazhinji, vari kunyaradza nekuda kwechikonzero. Vanopa satiety, uye vanokurumidza kuzviita. Asi izvi hazvirevi nguva dzose zvakakosha kumucheto wako.
Iyi kamukira ndeimwe yezvokudya izvo zvinowira pasi pemubura yekunyaradza zvokudya asi zvinoreruka kuti zvive zvakaderera mumakoriyoro uye mafuta uye zvakanyanya pane zvinonaka. Murairi weBruce unoshandiswa panzvimbo yevhisi mutsvuku unoita zvinhu zvinoshamisa zve fiber uye zvigadzirwa zvekudya zvedha. Monda, musina ruvara rweganda rinenge risina ganda rinochengeta mafuta uye makorikori pasi, uye mucu, haubvi kubva mune zvingaita, asi inogadziriswa nezvose zvinokonzerwa nezvinhu.
Icho chimwe chezvituko zvedu zvatinoda kuti tinyatsotapira miriwo ine utano muvanhu vanodya kudya vanodya pamwe chete. Iroliflower, iyo yakabikwa zvakanaka uye ine nyoro, uye yakasanganiswa nerisi ine ronda uye muto mutsvuku, inenge inopindirana neiri muchero uye isingaonekeki. Tinoda kugara pasi uye kutarisa vana vadyi vachidya chikafu ichi, vasingatombozivi kuti vangani mashandisi ane utano yemiriwo yavari kudya.
Zvamunoda
- 1 mukombe Brown Rice
- 1 bb
- 1 garlic clove, minced
- 2 tsp imwe mhandara
- mafuta omuorivhi
- 2 makapu e cauriflower yakasikwa
- 1/2 kapu yakasikwa onion
- 3 tbsp bata
- 3 tbsp yose yeupfu hwechinangwa
- 1 cup mukaka wechipu
- 1 cup
- chicken muto
- 3/4 mukombe shredded cheddar cheese, yakakamurwa
- 1/8 tsp munyu
- 1/8 tsp pasi pepisi tsvuku
- 1/4 mukombe gorosi germ
Nzira Yokuita Izvo
- Kutanga, gadzira risi tsvuku sezvo zvichatora nguva yekubika. Isai rejisi yakasviba pamwe chete nemikombe 2 yemvura muchikwata chepakati chakakura. Wedzerai kupisa kusvika kumusoro uye kuunza mucheri kumota.
- Kana imwe yerimi ichibika, kuderedza kupisa kusvika pakati, kungobvumira rizi kumira. Risi inofanira kubika kwemaminitsi makumi mana nemakumi mana nemashanu, saka tanga kugadzirira imwe sendiro mushure mekunge watanga kubika mupunga. Ramba uine ziso pamucheka kuti uve nechokwadi chokuti haisununguti mvura yakawanda uye inotanga kupisa. Wedzera zvimwe mvura zhinji kana zvichidiwa.
- Zvadaro, gadzirirai huku. Bvisa chero mafuta anooneka kana ganda kubva muchifuva chekuku. Zvadaro, sarudzai chikwata pamabhodhi ekucheka mu 1 masentimita cubes. Shandisai imwe mhandara yemafuta emuorivhi mu skillet pamusoro pepakati yakanyanya kupisa. Wedzera garlic pani, uye gadzirira kweminiti imwe chete. Uyezve wedzera chiyi yekono kumucheto, uye gadzirai chika kwemaminitsi anenge mana kusvika mashanu, ichikurudzira chiko dzimwe nguva kusvikira makerubhi akabikwa uye hapana kana rimwe ruvara rwepakati pakati pehupi.
- Bvisai nyama kubva pani nekapu yakagadziriswa, uye iiise parutivi mumudziyo kusvikira wagadzirira kuishandisa.
- Zvadaro, wedzera hooliflower pane imwe pani iyo yaive ichibika mukati. Zvokudya zvakasara zvinobatsira kutora nguva uye kunakidza koliflower. Bvisa huri-firipi kune dzimwe nguva sezvairi kubika kusvikira huriflower inenge yanyorova. Bvisa kirikadziro kubva kumoto ndokuisa parutivi kusvikira wakagadzirira kuishandisa.
- Zvadaro gadzirira muto. Iwewo iwe, panguva ino, unoda kuve nechokwadi chekuti wakaisa chivigiro chako ku 375 F sezvo ndiro ichave yakagadzirira kupinda muchoto.
- Kuti uite muto, fungidza bhotela pamusoro pepakati kusvika kune yakasvibirira. Kana imwe nguva bhotela yakanyunguduka, wedzera furaji pani uye simbisai musanganiswa newaini whisk apo ichibika kweminiti imwe chete.
- Mushure meminiti imwe, dururirai mumukaka wekuku uye mukaka, uye rambai muchikurudzira musanganiswa pamwe netambo whisk. Ramba uchitsvaira musanganiswa pamusoro pepakati-yakanyanya kupisa paunenge uchikurira kusvika unosvika pakudzika. Ramba uchibika kweminiti imwe chete uchifambisa, uye bvisa mucho kubva pakupisa. Ita mu munyu, pasi pevhu pepuru, uye 1/2 mukombe we shredded cheese, uye fukisa mucu kusvikira cheese yakanyunguduka.
- Muchengetedzo huru, kusvina mumucheka wakabikwa, nyama yakabikwa, hiriflower yakabikwa, uye muto. Nyorovedza zvinyoro pamwe chete. Zvadaro, jira chikafu chinokwana 9x13 nekubikira kusina tsvimbo. Dururirai huku uye mupunga musanganiswa mupani, uye shandisai kapu kuti mubudise musanganiswa mupani. Zvino usasese gorosi germ uye yakasara 1/4 mukombe we shredded cheese pandiro.
- Isa chikafu muchoto, uye gadzirira kwemaminitsi makumi maviri nemakumi maviri nemashanu, kusvikira cheese isungunuka uye ichitsemuka uye yese ndiro inobikwa uye inopisa. Bvisa ndiro iri kubva muchoto, uye uite kuti itonhorere kwemaminitsi mashanu. Ezvo ushandira huku, koliflower, uye rice casserole pachinenge ichidziya.
Per Serving Calories 335, Carbs 26gm, Pro 24gm, Fat 14gm, Dietary Fiber 2gm,
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 300 |
| Total Fat | 16 g |
| Saturated Fat | 7 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 56 mg |
| Sodium | 348 mg |
| Carbohydrates | 21 g |
| Dietary Fiber | 2 g |
| Protein | 18 g |