Kutsvaga imwe yemabiko emvura? Zvakadini neka imwe gorosi? Nyama, mbatata uye broccoli vose vanocheka pamwe chete kuti vaite kudya kwakakwana nechese-clean-up mune peji ino pan dinner. Kugadzira chikafu kunobvumira ganda rekuku kuti rikwire, uye kuwedzera broccoli pakati pese zvinoreva kuti zvose zvichagadzirwa zvakanaka. Muchoche wakachena we soy sauce, uchi neamoni kuwedzerwa kuwedzera kwekudya uye kunyorova kwechingwa kunonaka.
Iko guru, rinorema-basa pape pan nemakona mashoma rinoshanda zvakanakisa kudya iyi. Iwe unogona kuvawana pakachengetedzwa kwekicheni yakanaka kana kuiraira paIndaneti. Kana uchinge uine pani duku uye ugobuda kunze kwekamuri, igovera chikafu kusvika kune mapairi maviri ugovashandura kana iwe uchizadza huku uye mbatata. Kana uri kudya boka rinowedzera nzara, shumira nechibage se quinoa kana farro .
Zvamunoda
- 4 bone-mukukuya mahudyu (ganda-on, kana makumbo matanhatu, kana combo yezvose)
- 2 miviri yakasvibirira mbatata (tora 1-inch chunks)
- 2 tablespoons canola (kana mafuta akabatanidzwa)
- Munyu uye pepper
- 1 tablespoon soy sauce
- 1 tablespoon juisi
- 1 kipuni uchi
- 1/2 teaspoon cayenne pepper
- 1 musoro mukuru we broccoli
Nzira Yokuita Izvo
- Wedzera hombe huru yepeni kuhvini uye preheat kusvika ku 425 F.
- Dzadzai chicken uye mbatatata nema 2/3 emafuta uye gadzirai kuti mupfeke zvakafanana. Nyaya zvakanaka nemunyu uye pepper.
- Bvisa pani inopisa kubva muchoto. Wedzerai huku, ganda-rima pasi, uye uwedzere mbatata yakapararira yakapoteredza huku. Dzorera pani kuhvuni uye gadzira kwemaminitsi makumi maviri.
- Panguva iyi, ita muto. Muchikamu chiduku, wedzera muto we soy, juisi, mukisi uye pepa cayenne. Whisk pamwe chete.
- Cheka musoro we broccoli mu florets. Peel peel the stalk and cut it into 1/2-inch pieces. Dzadzai broccoli nemafuta akasara uye bvisai kuti mupfeke zvakafanana. Nyaya nomunyu uye pepper.
- Bvisa pani kubva muchoto uye shandurai huku uye mbatatisi nemupu. Flip the chicken uye mbatata uye shandura rumwe rutivi. Wedzera broccoli yakapararira zvakapoteredzwa musati rimwe chete. Bhurai nemusiya wakasara uye dzokera kuchoto.
- Inononoka kwemaminetsi anenge gumi nemashanu, kana kusvika iyo inyoresa 165 F mumativi akareba, uye miriwo inononoka. Shumira.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 1354 |
| Total Fat | 77 g |
| Saturated Fat | 20 g |
| Unsaturated Fat | 29 g |
| Cholesterol | 418 mg |
| Sodium | 691 mg |
| Carbohydrates | 23 g |
| Dietary Fiber | 5 g |
| Protein | 135 g |