Lokhu kuyisidingo esilula kakhulu, kodwa sinomshini ogcwele kakhulu. Ungakwazi ukukhonza lokhu nganoma yini evela ku- Chicken Breasts ne-Basic Herb-Wine Pan Sauce kuya kwi- Rib-eye Steaks e- Grill yase-Mexican kuya ku- Horseradish Ginger Salmon ku- Beast Beast ne-Mustard Garlic Crust .
Ungaphinde usebenze lokhu okunamathiselwe phezulu kwesitsha selayisi, i-quinoa noma noma yikuphi okusanhlamvu okuphekiwe . Ukukhipha ilamula ekugcineni nakho kuyoba kuhle.
Ungasebenzisa futhi i-broccoli esikhundleni se-racco brobe. I-broccoli rabe ingumunyu owedlula ukwedlula i-broccoli ejwayelekile, kodwa inikeza i-foil enhle izitsha ezicebile.
Okuzokwenza
- 1 isipuni samafutha omnqumo
- Ama-ounces ayi-16 alayishiwe amakhowe, njenge-shiitake, i-cremini noma inkinobho
- 1 ithisipuni igayikhi encibilikisiwe
- Izinkomishi ezi-3 eziqoshiwe zakwa-broccoli
- ΒΌ isipuni red pepper flakes
Indlela Yokwenza
- Sishisa i-skillet enkulu phezu kokushisa okuphakathi. Engeza amafutha. Engeza amakhowe kanye negalikhi, inkathi ngosawoti kanye nopelepele bese usuka imizuzu engaba ngu-10 kuze kube yilapho umsele uphukile futhi amakhowe aphendukile kahle. Engeza i-racco brobeli ne-red pepper flakes bese usuka eminye imizuzu engu-8 noma kunjalo, kuze kube yilapho i-broccoli ibambezela ithenda elihle.
- Yambitha futhi ulungise isikhathi, bese ukhonza ushisayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 114 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 43 mg |
| Ama-carbohydrate | 19 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 5 g |