Momwe mungaphikire mbale ” Miyendo ya Turkey yodzaza ndi broccoli »
2 Turkey miyendo amamasulidwa fupa ndi tendons, mchere, tsabola ndi kusiya zilowerere kwa ola limodzi. Cottage tchizi, broccoli ndi dzira whisk mu blender, mchere, kuwonjezera zonunkhira zomwe mumakonda ndi zitsamba. Sindimakonda pamene kukoma kwachilengedwe kwa chakudya kumatayika chifukwa cha zokometsera, kotero ndimakhala ndi izi osachepera. Tsopano timayika m'matumba athu ndi nyama yophika yophika ndikuphika mu zojambulazo kwa mphindi 35-40. Kenako tsegulani zojambulazo, falitsani mbale za tchizi ndikuphika kwa mphindi 5 mpaka mdima wandiweyani.
- 2 miyendo ya turkey
- 100g kanyumba tchizi 5%
- 100 g broccoli
- Dzira la 1
- tchizi 30g
Mtengo wopatsa thanzi wa mbale "miyendo ya Turkey yodzaza ndi broccoli" (per magalamu 100):
Zikalori: 126.3 kcal.
Agologolo: 13 g
Mafuta: 7.6 g
Zakudya: 1.9 g
Chiwerengero cha servings: 2Zosakaniza ndi zopatsa mphamvu za Chinsinsi ” Miyendo ya Turkey yodzaza ndi broccoli »
| mankhwala | Lingani | Kulemera, gr | Oyera, gr | Mafuta, g | Njingayo, gr | Kale, kcal |
| turkey (miyendo) | ma PC 2 | 100 | 15.7 | 8.9 | 0 | 142 |
| kanyumba tchizi 5% | 100 ga | 100 | 17.2 | 5 | 1.8 | 121 |
| broccoli kabichi | 100 ga | 100 | 3 | 0.4 | 5.2 | 28 |
| dzira la nkhuku | 1 chidutswa | 55 | 6.99 | 6 | 0.39 | 86.35 |
| Russian tchizi | 30 ga | 30 | 7.23 | 8.85 | 0.09 | 108.9 |
| Total | 385 | 50.1 | 29.2 | 7.5 | 486.3 | |
| 1 ikupereka | 193 | 25.1 | 14.6 | 3.7 | 243.1 | |
| magalamu 100 | 100 | 13 | 7.6 | 1.9 | 126.3 |