Koliflower inotora nzvimbo yemupunga mune ino inonaka chicken casserole. Iyo imwe chirishi inogadzira kudya kwakakwana kune ani zvake anotarisa makarubhi. Kamuki kadiki, mamwe cheddar cheese, uye maruva akasiyana-siyana ejaizz the casserole kumusoro uye inoita kuti zvive zvakanaka.
Durai mazamu ehukuita mumakumbo kana kuatema kuti vaite zvidye zviduku. Kana kushandisa shanduro dzekudya mundiro. Utamu weTechletslets ndeimwe nzira yakashata. Kana uchida kuwedzera mamwe mimwe miriwo, shandisa mamwe mushroom kana anyezi pamwe chete nehuku uye uvawedzere ku casserole. Kana, nokuda kwemavara akaoma, inokanda imwe minimi pimientos neholiflower uye musanganiswa wemiriwo. Kuti uite saucier casserole, shandura kirimu ne 1 kapu iyi inokosha midhi mutsu mutsvuku ; inokonzera mupunga pamwe nehafu ye shredded cheese. Shandisai 1/2 mukasara mukombe we shredded cheese wekucheka.
Hururiflower yakagadzirwa inoita rice rakanakisisa kana kushandiswa. Shandisa bhokisi regater kana kuti mushonga wekudya kuti ubate holiflower (mirayiridzo iri pasi). Kusanganiswa kweholiflower uye broccoli ndeimwe nzira, kupa humwe ruvara uye ruvara.
Mumwe muverengi akati aishandisa musanganiswa welicroccoli necheliflower mucasserole pamwe chete nezvimwe muchero. Akashandira huku nemiriwo nemupunga wakagadzirwa.
Zvamunoda
- 1 pound boneless chicken mazamu
- 1 tablespoon mafuta omuorivhi
- 1/2 teaspoon munyu (kana kuti kuravira)
- Ground mutsvuku, kuvira
- 1/4 mukombe rinorema (kana hafu nehafu)
- 1 musoro cauliflower, grated (ona mirayiridzo, pasi)
- Zvingasarudzwa: 1/4 teaspoon eiii poda
- 1 1/2 mashupuni akaomeswa makwenzi (semuenzaniso, basil yakaomeswa, thyme, mutsara weItaly, nezvimwewo)
- Supuni 1 yakasikwa parsley
- 1 cup shredded cheddar cheese
Nzira Yokuita Izvo
- Pat mazamu ehuchi akaoma nemapepa emapepa. Gurai mumakumbo kana kuti tsanangura kuti muite cutlets. Fukidzai chicken zvishoma nemunyu uye pepper.
- Pisa mafuta omuorivhi muhombodo yakakura pamusoro pepakati moto; onai chicken uye gadzira kusvikira wanyorova kumativi ose uye uine tsitsi, kana maminetsi gumi kusvika gumi nembiri. Wedzera iro cream yakakura uye simbisai kuti muparadze chero mabheji akaoma.
- Pisa ovhiri kusvika ku 325 F (165 C / Gasi 3).
- Shandisai 7-by-11-inch baking dish kana 1 1/2-quart casserole ine nonstick cooking spray; wonjedza goroli rakagadzirwa.
- Fukidza koliflower zvishoma nemunyu uye pepper, onion powder (kana uchishandisa), basil uye thyme kana kusanganiswa kwemishonga, uye parsley itsva.
- Enda kumusoro kweholiflower nekoko yakasvibiswa; rinyaira nekamu.
- Fukidza cheddar cheese kupfuura zvose.
- Dhavhara casserole zvakasimba neshinda uye gadzirira maminetsi gumi nemashanu kusvika ku20.
Nzira Yokuita Sei "Koliflower Rice"
- Dudzira florets kubva pamusoro weholiflower uye ugovaisa mumutambo wekudya.
- Shandisa kusvikira zvikamu zveholiflower zviyero zvezviyo zvemukoma kana mupunga.
- Nezvirimwa zvakashata, shandisa huru shredding disk pane yekugadzira zvokudya kana kushandisa bhokisi re grater.
Zvimwewo zviduku zvinokonzerwa necarb zvinosanganisira shrimp nekikiki , iyi tilapia yakabikwa nekiki , squashi yezhizha "pasta ," nyama dzakaputika , uye cheddar cauliflower keke .
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 431 |
| Total Fat | 30 g |
| Saturated Fat | 13 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 115 mg |
| Sodium | 564 mg |
| Carbohydrates | 9 g |
| Dietary Fiber | 3 g |
| Protein | 32 g |