Nzira yekubika ndiro "Turkey makumbo akafukidzwa ne broccoli"
2 turkey makumbo anosunungurwa kubva pfupa uye tendon, munyu, mhiripiri uye wosiya kunyura kweawa. Cottage cheese, broccoli uye zai whisk mu blender, munyu, wedzera zvinonhuwira zvaunofarira nemishonga. Ini handifarire kana kuravira kwechikafu kwechikafu kwarasika nekuda kwemwaka, saka ndine izvi zvishoma. Iye zvino tinoisa zvikwama zvedu nenyama yakabikwa yakabikwa uye kubika mu foil kwemaminitsi 35-40. Zvadaro vhura foil, tambanudza mahwendefa echizi uye gadzira mamwe maminetsi mashanu kusvikira watsvuka.
- 2 turkey makumbo
- 100g kottage cheese 5%
- 100 g broccoli
- 1 zai
- chizi 30g
Kukosha kwehutano hweiyo dhishi "Makumbo eTurkey akafukidzwa ne broccoli" (pa 100 magiramu):
Calories: 126.3 kcal.
Masikiriri: 13 gr.
Mafuta: 7.6 gr.
Carbohydrate: 1.9 gr.
Nhamba yezvikamu: 2Zvinosanganisira uye macalorie eresipi "Turkey makumbo akafukidzwa ne broccoli»
| chigadzirwa | Nhamba | Kurema, gr | Muchena, gr | Mafuta, g | kona, gr | Cal, kori |
| turkey (makumbo) | 2 bv | 100 | 15.7 | 8.9 | 0 | 142 |
| koteji chizi 5% | 100 d | 100 | 17.2 | 5 | 1.8 | 121 |
| broccoli kabichi | 100 d | 100 | 3 | 0.4 | 5.2 | 28 |
| zai rehuku | 1 chidimbu | 55 | 6.99 | 6 | 0.39 | 86.35 |
| russian chizi | 30 d | 30 | 7.23 | 8.85 | 0.09 | 108.9 |
| muunganidzwa | 385 | 50.1 | 29.2 | 7.5 | 486.3 | |
| 1 inoshanda | 193 | 25.1 | 14.6 | 3.7 | 243.1 | |
| 100 magiramu | 100 | 13 | 7.6 | 1.9 | 126.3 |