I nwere ike iche na ihe oriri na-atọ ụtọ dị mma, ma ị ga-agbanwe obi gị mgbe ị gbasịrị nsụgharị a site na "Akwụkwọ Ntuziaka nke Carblover." Ọ na-eji ricotta, mozzarella, na fromes Parmesan nakwa na toki iji belata abụba na calorie. Akwụkwọ nri na-agbakwụnye agba, ekpomeekpo, na eriri. Ị nwere ike iji jarina marinara sauce si ahịa ma ọ bụ nke ụlọ gị. M na-atụ aro ka ọ na-eji ọkpụkpụ lasagna edozi ọka wheat dum mee ka ọnyá ahụ dịkwuo ukwuu karị. Na-arụ ọrụ na salad n'akụkụ iji gbanye nri.
Ihe Ị Ga-achọ
- 1 Tebụl
- mmanụ olive
- 1 ọkara yabasị, chopped (2 iko)
- 2 minced
- garlic cloves
- 3/4 paụnd ala obi
- 3 iko ala-sodium jarred marinara ihendori
- 1-1 / 2 iko akụkụ-skim
- cheese ricotta
- 1 (10 ounces) ngwugwu oyi kpọnwụrụ, kpam kpam kpamkpam ma squeezed niile ngabiga mmiri mmiri
- 1/4 iko chopped pasili
- 2 ọcha ọcha
- 1/4 teaspoon
- nnu
- 1/4 teaspoon
- ose
- 12, esi ya
- al dente dị ka ntuziaka ngwugwu
- 1/2 iko shredded akụkụ-skim
- cheese mozzarella
- 1/4 iko shredded
- Chika Parmesan
Otu esi eme ya
1.Pịnye ọkụ ruo 375 F.
2. Na mmanụ olive na nnukwu mmanụ elu na-esi nri ma na-esi nri mgbe ụfọdụ ruo mgbe ị gụchara, 6 ruo 7 nkeji. Tinye garlic na esi nri 1 nkeji. Tinye udu nri na esi nri, na-agbapu ya na ngaji, rue mgbe enweghi ocha ma gbanye ya, 4 ruo 5 nkeji. Tinye marinara, weta obụpde, belata okpomọkụ, ma mee ka ọ dị 2 ruo 3 nkeji. Wepu pan sitere na ikpo ma dị jụụ.
3. Jikọta cheese, spinach, pasili, ọcha ndị ọcha, nnu, na ose na nnukwu nnukwu efere.
4. Jikota ala nke pan nke lasagna 14-x 11 nke anụ ọhịa na 1/2 cup ihendori. Chọpụta atọ akwa lasagna na ala nke pan. Gbasaa 3/4 cup ihendori ọbụna n 'ọhụụ. Ngaji 2/3 cup ricotta-spinach ngwakọta evenly n'elu ihendori. Tinyegharịa okpukpu ugboro abụọ.
5. Na-ekpuchi elu ya na mkpiri atọ ma na-ahapụ 3/4 iko ihendori. Wụsaa na mozzarella na Parmesan. Na-ekpuchi ya na foil na-akpọọ nkụ maka minit 45. Wepu ihe na-esi nri ma mee ihe dị ka minit 10 ruo 15, ruo mgbe mmiri gụrụ mmiri. Bee n'ime ubi 9 ma jee ozi.
Ntụziaka Isi: site na Ellen Kunes na Frances Largeman-Roth (Oxmoor House)
Ejiri ederede ederede ederede.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 258 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 49 mg |
| Sodium | 877 mg |
| Carbohydrates | 20 g |
| Fri nri | 3 g |
| Protein | 20 g |