Ukholifulawa uthatha indawo yelayisi kulesi sihlahla esihlwabusayo senkukhu. Isidishi esisodwa sokupheka senza isidlo esiphelele kunoma ngubani obuka i-carbs. Ukhilimu omncane, ushizi we-cheddar, kanye namakhambi ahlukahlukene we-jazz i-casserole up futhi uyinike ukunambitheka okukhulu.
Sika amabele enkukhu ube ngamacube noma uwahlukanise ukuze enze ama-cutlets amancane. Noma sebenzisa amathenda ezinkukhu esitsheni. I-Turkey cutlets cutlets yinye inketho eqondile. Uma ungathanda ukungeza imifino eminingi, hamba amanye amakhowe noma anyanisi kanye nenkukhu bese uwafaka ku-casserole. Noma, ngenxa yombala ogqamile, uphonsa ama-pimientos amaminerali nge-cauliflower kanye nengxube yemifino. Ukwenza i-casserole yocucu, khetha indawo yekhilimu nge-1 indebe yalesi sauce esisisekelo esimhlophe esimhlophe ; ugxilise irayisi kanye nengxenye yesikhizi esine-shredded. Sebenzisa i-1/2 indebe encane ye-shredded ushizi we-topping.
Ikholifulawa ehlongoziwe yenza irayisi elihle kakhulu noma esikhundleni somswakama. Sebenzisa i-grater yebhokisi noma inqubo yokudla ukuze ubheke i-cauliflower (imiyalelo ngezansi). Inhlanganisela ye-cauliflower ne-broccoli yinye inketho, enikeza umbala owengeziwe nokuvutha.
Omunye umfundi wathi wayesebenzisa inhlanganisela ye-broccoli enonciwe ne-cauliflower ku-casserole kanye nolunye ukhilimu owengeziwe. Wakhonza inkukhu nemifino ngelayisi eliphekwe.
Okuzokwenza
- 1 amakhilogremu angama-chicken angenamalusi
- 1 isipuni samafutha omnqumo
- 1/2 isipuni sikasawoti (noma ukunambitha)
- I-ground pepper emnyama, ukunambitha
- 1/4 indebe ukhilimu olunzima (noma isigamu nengxenye)
- Ikhandafuladi eliyinhloko eli-1, elibiwe (bona imiyalo, ngezansi)
- Ukuzikhethela: 1/4 isipuni anyanisi powder
- 1 1/2 amathisipuni amakhambi omisiwe (isb., Basil omisiwe, i-thyme, isihlanganisi sase-Italy, njll)
- Isipuni esingu-1 e-parsley eqoshiwe
- 1 inkomishi i-cheddar ushizi
Indlela Yokwenza
- I-Pat lezinyosi zezinkukhu zoma ngamathawula wephepha. Sika sibe ngamagundane noma ucebe ngokuqondile ukuze wenze ama-cutlets. Ufafaza inkukhu kancane kancane usawoti kanye nopelepele.
- Ukushisa amafutha omnqumo esikhwameni esinzima phezu komlilo ophakathi; engeza inkukhu bese upheka kuze kube yilapho uboshiwe nxazonke futhi unethenda nje, noma inani elingu-10 ukuya kwangu-12 inani. Engeza ukhilimu olunzima futhi ugxume ukukhipha noma yiziphi izinsimbi ezibomvu.
- Sishisa i-ovini ku-325 F (165 C / iGesi 3).
- Sula isidlo sokubhaka se-7-by-11-intshi noma i-1 1/2-quart casserole ene-sipho yokupheka engapheli; engeza ukholifulawa ovuthiwe.
- Phula kancane ukholifulawa ngosawoti kanye nepelepele, i-anyanisi powder (uma usebenzisa), basil ne-thyme noma inhlanganisela yamakhambi, ne-parsley entsha.
- Phezulu ukholifulawa enenkukhu ebomvu; gcoba ngekhilimu.
- Fafaza ushizi we-cheddar ngaphezu kwakho konke.
- Gcoba i-casserole ngokuqina ngesikhumba bese ubhaka imizuzu engu-15 kuya kwangu-20.
Indlela Yokwenza "Ulayini Kafulawa"
- Sika izintambo ezivela ekhanda lika-cauliflower bese uzifaka endaweni yokucubungula ukudla.
- Pulse kuze kube yizicucu ze-cauliflower ubukhulu bezinhlamvu ze-couscous noma ilayisi.
- Ukuze uthole okusanhlamvu okuqhamukayo, sebenzisa i-disk enkulu yokuhlanza endaweni yokucubungula ukudla noma sebenzisa i-grater ibhokisi.
Amanye amakhemikhali okudla okuyi-carb aphansi ahlanganisa ama-shrimp ne-garlic , le tilapia ebhaka ne-garlic , u- squash ehlobo "ama-pasta ," ama-meatballs anezinyosi , namaqebelengwane e-caudflower e-cheddar .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 431 |
| Inani lamafutha | 30 g |
| I-Fat egcwele | 13 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 115 mg |
| I-sodium | 564 mg |
| Ama-carbohydrate | 9 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 32 g |