Ọ bụrụ na ị na-achọ mgbanwe site na tuna-noodle casserole, nye ihe a na-atọ ụtọ na njikọta na-agbalị. Ngwurugwu asparagus na ọkụkọ na-ebuli kpochapụwo na ọkwa ọhụrụ dị ụtọ. Ọ dị mfe ịme ma ọ bụrụ na ị na-eji ọkụkọ eregharị ere ahịa maka efere.
Ihe Ị Ga-achọ
- 2 pound
- asparagus (egbutu ya, belata na ibe 2)
- 8 ounce egg noodles (akọrọ na obosara)
- 2 tablespoons butter
- 1/2 iko yabasị (finely diced)
- 2 cloves garlic (
- obere obere )
- 2 tablespoons niile-nzube ntụ ọka
- 3 iko mmiri ara ehi (mgbe niile ma ọ bụ, 2 percent)
- 1 (12 ounces) nwere ike gwakọta ogwu ero
- 1 teaspoon nnu (kosher ma ọ bụ, nụrụ ụtọ)
- 1/4 teaspoon ose oji (ma ọ bụ, ka o rie)
- 1 ọkụ elekere 1/2 (esie ya; ihe dịka ara 4 ma ọ bụ anụ sitere na ọkụkọ 1)
- 1 1/2 iko / 6 ounces ọcha cheddar cheese (shredded)
- 3/4 iko breadcrumbs
- 2 tablespoons
- extra virgin olive oil
Otu esi eme ya
- Kpoo ọkụ ahụ ruo 350 ° F. Kwadebe ihe oriri 11 x 14 nke anụ ọhịa ma ọ bụ ihe oriri.
- Were otu ite nke mmiri salted na obụpde ngwa ngwa. Tinye asparagus na esi nri maka nkeji 1. Wepu asparagus si n'ite a na-agbanye mmiri, kpochaa mmiri oyi, kpoo mmiri, ma debe ya.
- Kpoo ihe ndi ahu no n'ime otu ite nke mmiri salted maka nkeji nkeji karia ntuziaka. Dichapụ ihe ọkpụkpụ ahụ nke ọma ma nyefee ya na nnukwu nnukwu efere.
- Agbazekwa bọta ahụ na ọkara saucepan. Gbakwunye eyịm ma gbanye ihe ọkara-obere okpomọkụ, na-akpali ugboro, maka ihe dị ka nkeji 3, ma ọ bụ ruo mgbe ọ malitere ịmalite. Tinye garlic na ntụ ọka, ma nọgide na-esi nri, edemede mgbe niile, maka 2 nkeji ọzọ. Whisk na mmiri ara ehi, nsị ọka, nnu, na ose, na esi nri, na-akpali akpali mgbe mgbe, ruo mgbe ngwakọta malitere ịmịnye ma kpoo.
- Tinye ihe oriri na nnukwu efere nke noodles tinyere ọkụkọ, asparagus, na ọkara nke cheese ahụ, ma jikọta ya na spatula iji jikọta ya. Wunye ngwakọta ahụ n'ime efere na efere na nke fọdụrụ na cheese. Na-etinye achịcha na mmanụ olive n'ime obere efere ruo mgbe a gbakọtara ya ma gbasaa ya na-agbanyeghị na casserole. Richaa nkeji iri atọ na ise ma ọ bụ ruo mgbe ị na-asụ ma na-agba aja aja.
Ntụziaka Ntuziaka na Atụmatụ
• A pụkwara ịmepụta uzommeputa na broccoli kama asparagus. Bee osisi broccoli n'ime obere okwute na esi nri dika esi agwa maka asparagus. Ma ị nwere ike iji obere toki a ṅara n'ọkụ kama ọkụkọ maka efere.
• Chekwaa ihe ọ bụla nwere ike ịchọta na friji maka ruo ụbọchị 3. Iji rewarm, kpuchie ya na aluminom na-etinye ya na oven 350 ° F ruo mgbe ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 872 |
| Ọnụba abụba | 55 g |
| Abụba buru ibu | 26 g |
| Abụba na-enweghị ntụpọ | 18 g |
| Cholesterol | 181 mg |
| Sodium | 1,263 mg |
| Carbohydrates | 50 g |
| Fri nri | 5 g |
| Protein | 45 g |