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Kuku wa kusaga na wali, brokoli na viazi vya kuoka

Kuku wa kusaga na wali, brokoli na viazi vya kuoka
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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 Monounsaturated18.0g
Mafuta ya Polyunsaturated6.0g
Mafuta Yaliyoshiba8.0g
Mafuta ya Trans0.2g
Jumla ya Wanga 64.0g
21% DV
Nyuzinyuzi7.0g
Wanga49.0g
Sukari8.0g
Protini 48.0g
96% DV
Protini ya Wanyama48.0g

Kuhusu

Sahani mchanganyiko yenye kuku wa kusaga, wali, brokoli, viazi vya kuoka na kiasi kikubwa cha mtindi wa Kigiriki. Ina protini nyingi, huku wanga na mafuta vikiwa vya kiwango cha wastani, huenda kutoka kwenye ukoko wa kusaga na mafuta ya kupikia.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)12.0mcg40%
Kolini145.0mg26%
Folate (B9)95.0mcg24%
Niasini (B3)14.8mg93%
Asidi ya Pantotheniki (B5)2.4mg48%
Riboflavini (B2)0.7mg50%
Thiamini (B1)0.3mg29%
Vitamini A180.0mcg20%
Vitamini B120.9mcg38%
Vitamini B61.1mg65%
Vitamini C62.0mg69%
Vitamini D0.4mcg2%
Vitamini E2.1mg14%
Vitamini K135.0mcg113%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu290.0mg29%
Shaba210.0mcg23%
Madini Chuma3.8mg21%
Magnesiamu88.0mg21%
Fosforasi520.0mg74%
Potasiamu1180.0mg25%
Seleniamu42.0mcg76%
Sodiamu780.0mg34%
Zinki3.6mg33%

Kuku Aliyepakwa Makombo na Wali, Brokoli, na Viazi Vilivyookwa

Mlo rahisi wa kuku na vyakula vya pembeni unaojumuisha kifua cha kuku kilichopakwa makombo, kikitolewa pamoja na wali mweupe, brokoli, na viazi vilivyookwa. Mtindi wa Kigiriki hutumika kama mchuzi au dipu nyepesi na yenye ukrimu.

Viungo


  • Kifua cha kuku kilichopakwa makombo, 180 g

  • Wali mweupe uliopikwa, 140 g

  • Brokoli, 80 g

  • Viazi vilivyookwa, 90 g

  • Mtindi wa Kigiriki, 20 g

  • Mafuta ya zeituni, 5 g

  • Chumvi, 3 g

  • Pilipili nyeusi, 1 g

  • Unga wa kitunguu saumu, 1 g

  • Mimea ya viungo iliyokaushwa, 0 g


    • Jumla: 520 g

    Maelekezo


  • 1. Tia kifua cha kuku chumvi, pilipili nyeusi, unga wa kitunguu saumu, na mimea ya viungo iliyokaushwa.

  • 2. Pika kifua cha kuku kilichopakwa makombo hadi kiwe cha dhahabu na kiive kabisa ndani.

  • 3. Pasha moto wali mweupe uliopikwa na viazi vilivyookwa.

  • 4. Pika brokoli kwa mvuke au ichovye kwa muda mfupi kwenye maji ya moto hadi iwe laini lakini bado na ukrakrasi kidogo.

  • 5. Changanya mtindi wa Kigiriki na kiasi kidogo cha chumvi na unga wa kitunguu saumu ili kutengeneza mchuzi wa haraka.

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

  • 7. Nyunyiza mafuta ya zeituni kidogo juu ya mboga au viazi, kisha toa pamoja na mchuzi wa mtindi.


    • Muda wa maandalizi


    Dakika 10

    Muda wa kupika


    Dakika 20

    Vidokezo vya kusaidia


  • Pika brokoli kidogo tu ili ibaki na rangi angavu na ladha ya ubichi.

  • Toa mchuzi wa mtindi ukiwa baridi ili utofautiane na kuku na viazi vya moto.

  • Ikiwa kuku tayari imepikwa, huu unakuwa mlo wa kuunganisha haraka badala ya kupika kila kitu kuanzia mwanzo.
    • Uwiano mzuri
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