Broccoli ochie

Enweghị m ihe mere eji akpọ nke a 'oge ochie'. A na-eji broccoli na-ekpo ọkụ mee ihe, mana nke ahụ agaghị abụ agadi broccoli! Nne m hụrụ nri a n'akụkụ ebe a n'afọ ndị 1970. Ebe ọ bụ na broccoli abụghị ihe kachasị amasị onye ọ bụla n'oge ahụ, ebe ọ bụ na ọ dị mma, mama m mere ya ozugbo. Ma ọ tọrọ ụtọ! O zuru okè iji ọkụkọ ma ọ bụ meatloaf, ma ọ bụ ebe a na-anụ ọkụ ọkụ n'oge ọnwa okpomọkụ.

Ihe Ị Ga-achọ

• 2 (12 ounce) nchịkọta nke broccoli frozen florets, gbakọrọ na drained
• 1 (16 ounce) ngwugwu sliced
• carrots , thawed
• 1/4 iko bọta
• 1/4 iko ntụ ọka
• 2 iko mmiri ara ehi
• 1/4 teaspoon nnu
• 1/8 teaspoon ose na-acha ọcha
• 1 cup cheese Cheddar shredded
• 1/4 cup grated Parmesan cheese
• 1 iko achicha achicha
• 3 tablespoons melted butter

Otu esi eme ya

1. Debe akwukwo nri di na iko 13 "x 9" ka esi siere ya nri. Wepụ ya.
2. Na akwa saucepan n'elu obere okpomọkụ, gbazee 1/4 iko butter. Nwuo na ntụ ọka ahụ na waya whisk. Kụchaa obere okpomọkụ maka nkeji atọ, na-akpalite mgbe niile (a na-akpọ ngwakọta a roux). Ekwela ka ngwakọta a na agba aja aja.
3. Bido nwayọọ nwayọọ na mmiri ara ehi, na-agba ụta mgbe niile. Kụchaa obere okpomọkụ maka minit 3 ruo 5 ọzọ ma ọ bụ ruo mgbe ihe oriri ga-amalite. Oge na-atọ ụtọ, mgbe ahụ, kpalie na 1 cup Cheddar chiiz na 1/4 cup Parmesan cheese.

1. Wepu ihe oriri na okpomoku ma gbasaa ruo mgbe chiiz gbazere na ihe ndi ozo. Wunye ihe oriri n'elu akwụkwọ nri na efere.
2. Na obere efere, jikọta achịcha achịcha na 3 tablespoons melted bọta ma kpalie ka mix ọma. Wụsaa nri chiri. N'ebe a, ị nwere ike ikpuchi eriri na refrigerate ruo awa 24.
3. Bake casserole, kpuchie, na 350 Celsius maka minit 30 ruo 40, ma ọ bụ ruo mgbe a na-emepụta ihe na-eme ka ọkpụkpụ na-acha na-acha odo odo. Tinye ihe dị ka minit 10 ruo 20 na oven ma ọ bụrụ na a na-refrigerated casserole.

Nutritional Guidelines (kwa na-eje ozi)
Calories	418
Ọnụba abụba	26 g
Abụba buru ibu	14 g
Abụba na-enweghị ntụpọ	7 g
Cholesterol	65 mg
Sodium	622 mg
Carbohydrates	33 g
Fri nri	6 g
Protein	16 g

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