Ngwakọta a dị mfe nke asparagus, cheese, na anụ ezi na-eme ka nri nri dị ụtọ nke ga-aga na obere efere ọ bụla. Ma ọ bụ jiri ya dị ka mgbidi ụlọ maka otu brunch egg flat. Debe nri asparagus dị ka obere achịcha nke achịcha a na-ata nri, n'elu asparagus na anụ ezi a na-esi nri, wee jiri akwa anụ . Nri chiri nri na-eri akwa na oge ya na nnu na ose.
Ihe Ị Ga-achọ
- 6 mkpụrụ nke anụ ezi
- 1 1/2 pound na-acha ọcha asparagus, isi ike trimmed
- 2 tablespoons butter
- 2 ntụ ọka tablespoons
- 1 cup mmiri ara ehi
- 1/4 teaspoon nnu
- 1 cup nke shredded American ma ọ bụ nwayọọ Cheddar cheese
Otu esi eme ya
- Bee ihe obula nke anu ezi obula n'ime ato ato. Ighe ma ọ bụ akpọọ nkụ na anụ ezi ruo mgbe crisp. Dicha anụ ezi na akwa akwa ma wepụ ya.
- Tinye igbe nkata mmiri na ihe dị ka sentimita nke mmiri. Were na obụpde. Tinye asparagus trimmed na nkata, kpuchie pan, na steam maka ihe dị ka minit 5 ruo 6, ruo mgbe asparagus dị nro. Hụkwa: Otu esi esi nri Asparagus ụzọ ise
- Ghichapu bọta na saucepan; gbakwunye ntụ ọka ahụ ma bido ruo mgbe aghara agwakọta nke ọma. Nọgide na-esi nri maka nkeji 2, na-echegharị mgbe niile. Jiri nwayọọ nwayọọ tinye mmiri ara ehi na roux. Esi nri ruo mgbe ị na-emegharị mgbe niile.
- Gbakwunye nnu na chiiz na ihe ndi ozo; Nọgide na-esi nri ruo mgbe agbazere chiiz na ihe oriri dị mma.
- Wunye ihe ndori n'elu ihe asparagus di elu na elu ya.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 357 |
| Ọnụba abụba | 24 g |
| Abụba buru ibu | 13 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 65 mg |
| Sodium | 590 mg |
| Carbohydrates | 21 g |
| Fri nri | 4 g |
| Protein | 17 g |