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Kuku wa kusaga na wali, brokoli na viazi vya kuoka

Kuku wa kusaga na wali, brokoli na viazi vya kuoka
Imerekodiwa na @ronja | Watumiaji 1 walipenda chakula hiki | Watumiaji 0 walihifadhi chakula hiki

Taarifa za Lishe

Kwa kila huduma ya 520g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 760 kcal
38% DV
Jumla ya Mafuta 34.0g
52% DV
Mafuta ya Monounsaturated17.0g
Mafuta ya Polyunsaturated7.0g
Mafuta Yaliyoshiba8.0g
Mafuta ya Trans0.2g
Jumla ya Wanga 66.0g
22% DV
Nyuzinyuzi7.0g
Wanga51.0g
Sukari8.0g
Protini 46.0g
92% DV
Protini ya Wanyama46.0g

Kuhusu

Sahani mchanganyiko yenye kuku wa kusaga, wali, brokoli, viazi vya kuoka na kiasi kikubwa cha mtindi wa Kigiriki. Ina protini nyingi kiasi, pamoja na wanga na mafuta ya kiwango cha wastani.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)9.0mcg30%
Kolini118.0mg21%
Folate (B9)88.0mcg22%
Niasini (B3)13.8mg86%
Asidi ya Pantotheniki (B5)2.4mg48%
Riboflavini (B2)0.6mg48%
Thiamini (B1)0.3mg29%
Vitamini A120.0mcg13%
Vitamini B121.1mcg46%
Vitamini B60.9mg56%
Vitamini C62.0mg69%
Vitamini D0.8mcg4%
Vitamini E2.1mg14%
Vitamini K145.0mcg121%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu310.0mg31%
Shaba210.0mcg23%
Madini Chuma3.8mg21%
Magnesiamu82.0mg20%
Fosforasi520.0mg74%
Potasiamu1180.0mg25%
Seleniamu39.0mcg71%
Sodiamu910.0mg40%
Zinki3.9mg35%

Kuku Aliyepakwa Makombo na Wali, Brokoli, na Viazi Vilivyookwa

Maelezo


Mlo wa kuku uliopangwa kwenye sahani wenye kifua cha kuku kilichopakwa makombo, wali mweupe, brokoli, na viazi vilivyookwa, ukitolewa pamoja na mtindi wa Kigiriki kama kiambatanisho rahisi chenye ukrimu.

Viungo


  • 1 kifua cha kuku kilichopakwa makombo

  • 200 g wali mweupe uliopikwa

  • 100 g brokoli

  • 120 g viazi vilivyookwa

  • 50 g mtindi wa Kigiriki

  • 10 ml mafuta ya mboga

  • 2 g chumvi

  • 1 g pilipili nyeusi

  • 1 g unga wa kitunguu saumu


    • Njia


  • 1. Pasha mafuta ya mboga kwenye kikaango au trei inayofaa kwa oveni.

  • 2. Pika au pasha tena kifua cha kuku kilichopakwa makombo hadi kiwe cha moto na chenye ukoko mkavu.

  • 3. Ongeza chumvi, pilipili nyeusi, na unga wa kitunguu saumu kwenye brokoli, kisha ipike kwa mvuke au ikaange kidogo hadi ilainike.

  • 4. Pasha tena viazi vilivyookwa hadi viwe vya moto vizuri na viwe na ukoko mwepesi.

  • 5. Pasha wali mweupe.

  • 6. Panga wali, brokoli, na viazi vilivyookwa pembeni ya kuku kwenye sahani.

  • 7. Toa mtindi wa Kigiriki pembeni kama dipu au mchuzi.


    • Vidokezo


  • Uzito wa jumla wa mlo: 520 g

  • Taarifa za lishe: 760 kcal, 46.0 g protini, 66.0 g wanga, 34.0 g mafuta
    • Uwiano mzuri
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