Mgbe Ekele, echere m mgbe nile banyere efere m na-ejere ma chee ihe ọzọ m nwere ike ime na ha. Broccoli ochie bụ ihe ochie na-amasịkarị ezinụlọ nke m hụrụ n'anya. Ya mere, enwere m ihe mgbakwasị ụkwụ - gịnị ma ị gbakwunye nri ụfọdụ na nhazi ahụ ma gbanwee ya dị ka nri isi?
Nso akwa!
Akwụkwọ nri na-egbuke egbuke, ihe oriri na-edozi anụ , anụ ndị na- esi ísì ụtọ, na nri na-esi ísì ụtọ na-ejikọta ọnụ iji mee ka nri dị mma. M gbakwunyere obere ihendori n'ihi na meatballs na-etinyekwu ihe na efere.
Otu tip: egbula broccoli dị na nhazi a. I choro ka nnukwu broccoli na-ata nri ka ha wee buru ihe ha na-eme mgbe ha na-esi nri na mmiri.
Ihe niile i choro iji jee ozi ya bụ salad green that were some avocados and grape tomato ma jiri ya na vinaigrette balsamic. Ntụziaka a bụ nri n'ezie na otu: ị nwere akwụkwọ nri, anụ, na achịcha. Tinye otu iko mmanya ọcha ma ọ bụ mmanya na-acha uhie uhie na achịcha na-eme achịcha iji megharịa ọnụ maka nri dị ebube na dị mfe.
Ihe Ị Ga-achọ
- 1/4 iko bọta
- 2 eyịm, chopped
- 4 cloves garlic, minced
- 1/3 iko ntụ ọka
- 2-2 / 3 iko mmiri ara ehi dum
- 1/4 teaspoon nnu
- 1/8 teaspoon ose
- 1/2 teaspoon nke a mịrị amị marjoram
- 2 iko shredded Havarti cheese
- 1-1 / 2 iko shredded Colby cheese
- 1 (16 ounce) ngwugwu osikapa ohia
- meatballs , thawed
- 1 (16 ounce) ngwugwu frozen broccoli florets, thawed na drained
- 1 (16 ounce) ngwugwu oyi akwa sliced carrots, thawed na drained
- 2 iko juu dum wheat achịcha crumbs
- 1/2 cup grated Parmesan cheese
- 1/4 iko butter, gbazee
Otu esi eme ya
- Kpoo ọkụ ahụ ruo 350 ° F. Na-agba iko mmiri 9 "x 13" mmiri na-esi na teepu na-esi nri ma na-ewepụ ya.
- Na nnukwu skillet, gbazee 1/4 iko bọta n'elu okpomọkụ. Gbakwunye eyịm na garlic na esi nri, edemede, ruo mgbe akwụkwọ nri dị nro, ihe dị ka nkeji anọ.
- Gbakwunye ntụ ọka na esi nri, na-emegharị na waya whisk, ruo mgbe agwakọta na-egosipụta maka 1 nkeji. Ekwela ka ngwakọta a na-agba aja aja.
- Tinye mmiri ara ehi, nnu, ose, na marjoram. Kuki ma bido n'elu obere okpomọkụ ruo mgbe ihe oriri na-ebuwanye ibu. Ịmalite na Havarti na Colby na-ata mmiri ruo mgbe agbazere ihe oriri na ngwakọta dị mma (ma e wezụga maka akwụkwọ nri, n'ezie).
- Gbakwunye meatballs, broccoli, na carrots ma jiri nwayọọ ghee ya. Wunye ngwakọta ahụ n'ime efere mmiri a kwadebere.
- Na nnukwu efere, jikọta achịcha achicha, cheese Parmesan, na gbazee butter na mix. Wụsaa ihe ahụ.
- Richaa ihe dị ka minit 30 ruo 40 ma ọ bụ ruo mgbe ọkpụkpụ ahụ na-agba nri na achịcha ndị na-eko achịcha na-acha aja aja ma na-agba agba. Jụọ ozi ozugbo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 687 |
| Ọnụba abụba | 37 g |
| Abụba buru ibu | 21 g |
| Abụba na-enweghị ntụpọ | 11 g |
| Cholesterol | 97 mg |
| Sodium | 898 mg |
| Carbohydrates | 64 g |
| Fri nri | 7 g |
| Protein | 28 g |