Nri bell na-eme nri na-atọ ụtọ kwa ụbọchị na salad jupụtara na mmiri ma ọ bụ poteto. Ejuputara na kpochapu nke a bu ala anu na osikapa. Ebe ọ bụ na ejighi anụcha anụ ala tupu e tinye ya na ose, o kwesịrị ịdị ezigbo njọ (85/15 ruo 90/10). Dochie beef na ala na-eme ka a na-eme ihe na-acha ọkụ.
Ntụziaka a na-agba mbọ na-ezi bụ ihe na-amasị ezinụlọ, ọtụtụ ndị na-echekwa na efere a bụ nri nkasi obi. Mee ka akwukwo a di mfe ma chọputa ihe mere eji efere bu ihe a ma ama!
Ihe Ị Ga-achọ
- 6 ederede na-acha akwụkwọ ndụ akwụkwọ ndụ (nnukwu, ma ọ bụ ịhọrọ ụdị agba)
- 1 tablespoon butter
- 1 tablespoon extra-virgin olive oil
- 1/2 cup chopped onion
- 1/2 cup chopped celery
- 1 (14.5-ounce) nwere ike dich tomato
- 1 (8-ounce) nwere ike itinye ihe oriri
- 1 garlic clove (anuahade na minced)
- 1 ore na-edozi ore
- 1/2 teaspoon basil sie
- 2 teaspoons nnu (
- kewara )
- 1/2 teaspoon ala black ose (kewara)
- 1
- àkwá (ejighị ya kpọrọ ihe )
- 1 1/2 teaspoons Worcestershire ihendori
- 1 1/2 pound na-adabere n'ala beef
- 1 1/2 iko osikapa ogologo oge (esi ya)
- Nhọrọ: Shredded cheese cheddar nwayọọ (ihe dị ka 1/2 3/4 cup)
Otu esi eme ya
- Bee ya n'elu elu ose ma beecha ha n'okpuru mmiri oyi; wepu osisi ma bepu onu ogugu, nke nwere ike ilu ilu. Were ihe oriri nke elu ma wepu ya. Tinye akwukwo a n'ime nnukwu ite wee kpuchie ya na mmiri nnu . Were na obụpde; belata okpomọkụ, ekpuchi, na simmer maka nkeji ise. Dicha ma wepụ ya.
- Kpoo mmanụ oliv na bọta na nnukwu skillet na-ekpo ọkụ ruo mgbe mmanụ na-ekpo ọkụ ma bọta bụ ụfụfụ. Ghaaa osere na-acha osere (si n'elu), chopped yabasị, na chopped celery maka ihe dị ka nkeji 5, ma ọ bụ ruo mgbe akwụkwọ nri dị nro. Tinye tomato, tomato sauce, garlic garlic, oregano, basil, 1 teaspoon nnu, na 1/4 teaspoon nke ose. Weta na kpochapu ma sie ihe dika minit 10.
- Na nnukwu efere mix, jikọta akwa ahụ na nnu 1 teaspoon nke nnu, 1/4 teaspoon nke ose, na ihe dị na Worcestershire. Jiri nwayọ mee ka ị gwakọtara; gbakwunye beef n'ala, osi osi osikapa, na otu iko nke tomato. Mix ọma.
- Ọkụ na oven ka 350 F.
- Na-eme ka ndị na-ede ede na-ejikọta ya na nchịkọta anụ ala ma tinye ha na pan 13-by-9-by-2-inch pan pan. Wunye ngwakọta tomato na-ede akwụkwọ.
- Na-ede akwụkwọ ahụ maka ihe dị ka nkeji iri anọ na ise, ma ọ bụ ruo mgbe a gwakọtara anụ ahụ. Anụ anụ ahụ n'oge ahụ, ma ọ bụrụ na ịchọrọ ijide n'aka, lelee ebe dị n'ime ya na ọkụ ọkụ na-agụ ozugbo. Obere nchedo kachasị mma bụ 160 F maka anụ ehi, anụ ezi ma ọ bụ atụrụ, ma ọ bụ 165 F maka ụkọ ma ọ bụ ọkụkọ.
Atụmatụ na Ụdị
- Achịcha kachasị elu na-eji obere obere chiiz cheddar shredded tupu ha emechaa ma weghachite ha na oven ma akpọọ nkụ ruo mgbe chika gbazee.
- Jiri akwukwo ocha na-acha uhie uhie ma obu na-acha uhie uhie na-ede ede, ma obu ihe ndi ozo.
- Enwere ike iji nchịkọta ala ma ọ bụ ọkụkọ ala mee ihe iji dochie ihe niile ma ọ bụ akụkụ nke beef n'ala na nhazi. Ma ọ bụ tinye ụfọdụ anụ ezi na-agbanye aka na anụ ala.
- A na-enwekwa ike idozi ndị na-ede ede ma ọ bụrụ na ị nwere abụọ halves iji mejupụta. Ị gaghị enweta ose ndị ọzọ a na-etinye na ose n'elu, ma ị nwere ike iri ose ọzọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 525 |
| Ọnụba abụba | 20 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 8 g |
| Cholesterol | 141 mg |
| Sodium | 927 mg |
| Carbohydrates | 47 g |
| Fri nri | 7 g |
| Protein | 40 g |