Kọlịflawa na-ewe ebe osikapa a n'ọkụ ọkụkọ casserole a tọrọ ụtọ. Ngwakọta nke otu ite na-eme ka nri zuru oke nye onye ọ bụla na-ekiri ụgbọala ha. Ngwurugwu obere, ụfọdụ chiiz cheddar, na ọtụtụ jazz jazz na-eme ka ọ dị elu ma nye ya nnukwu ekpomeekpo.
Bee anụ ara ọkụ na cubes ma ọ bụ kụọ ha ka ha mee cutlets. Ma ọ bụ jiri ihe ọkụkọ na efere. Turkey breast cutlets bụ nhọrọ ọzọ na-adabere. Ọ bụrụ na ịchọrọ ịgbakwunyekwu akwụkwọ nri, gbanye ụfọdụ mushrooms ma ọ bụ yabasị tinyere ọkụkọ ma gbanye ha na chakoo. Ma ọ bụ, maka ụcha agba, gbanye ụfọdụ pimientos na kọlịflawa na ogwu. Iji mee ka a sauja casserole, dochie ude na 1 iko nke a na-ajụ na-acha ọcha ihendori ; kpanye ya na osikapa tinyere ọkara nke cheese chiiz. Jiri okpukpu 1/2 nke shredded chiiz maka ntinye.
Kọlịflawa kụrụ nke ọma na-eme ka osikapa magburu onwe ya ma ọ bụ onye na-edochi nwa. Jiri grater box ma ọ bụ ihe ntinye nri iji kpoo kọlịflawa (ntụziaka n'okpuru). Ngwakọta nke kọlịflawa na broccoli bụ nhọrọ ọzọ, na-enyekwu agba na ekpomeekpo.
Otu onye na-agụ kwuru na ọ na-ejikọta broccoli sliced na kọlịflawa na eriri ahụ na mmanụ aṅụ. Ọ na-eje ozi na ọkụkọ na akwụkwọ nri na osikapa esi nri.
Ihe Ị Ga-achọ
- 1 paụnd boneless chicken ara
- 1 tablespoon mmanụ oliv
- 1/2 teaspoon nnu (ma ọ bụ iji detụ ire)
- Nwa ose oji, ka o rie
- 1/4 iko arọ ude (ma ọ bụ ọkara na ọkara)
- 1 isi kọlịflawa, grated (lee ntụziaka, n'okpuru)
- Nhọrọ: 1/4 teaspoon yabasị ntụ ntụ
- 1 1/2 teaspoons a mịrị amị (dịka, basil basil, thyme, ngwakọta Ịtali, wdg.)
- 1 tablespoon chopped pasili
- 1 cup cheese shredded chiiz
Otu esi eme ya
- Kpochie akwara ọkụkọ na akwa akwa. Bee ya n'ime cubes ma ọ bụ iberibe iji mee ka cutlets. Gwunye ọkụkọ na nnu na ose.
- Kpoo mmanu mmanu na akwa skillet n'elu ikpo oku; tinye ọkụkọ na esi nri ruo mgbe agbachara agbacha n'akụkụ niile ma dị nro, ma ọ bụ ihe dị ka minit 10 ruo 12. Tinye ezigbo ude ma bido iji kpochapu ihe ọ bụla.
- Kpoo ọkụ ahụ na 325 F (165 C / Gas 3).
- Na-esi nri na-esi nri 7-nke-11-inch ma ọ bụ 1 1/2-quart casserole na ihe ọkụkụ na-esi ísì ụtọ; ịgbakwunye kọlịflawa grated.
- Gwunye kọlịflawa ahụ nke ọma na nnu na ose, yabasị ntụ (ma ọ bụrụ na ị na-eji ya), basil na thyme ma ọ bụ nchịkọta nke herbs, na pasili ọhụrụ.
- Bulie kọlịflawa na chicken browned; na ude.
- Wụsa cheese cheese niile.
- Na-ekpuchi ihe na-eme ka ihe na-esi ísì ụtọ ma na-akpọọ nkụ maka minit 15 ruo 20.
Esi eme "Rizịflawa Rice"
- Bee ihe isi nri site na isi nke kọlịflawa ma tinye ha na nhazi ihe oriri.
- Pulse ruo mgbe mkpụrụ kọlịflawa dị ka mkpụrụ nke nwa nwanne nne ma ọ bụ osikapa.
- Maka mkpụrụ ọka, jiri nnukwu ihe nkedo na ihe oriri ma ọ bụ jiri igbe grater.
Ufodu ihe ndi ozo ndi ozo nwere ike itinye ahihia na galik , nke tilapia nke a tinyere ya , garlic , squash "pasta ," meatballs , na cheddar kabo achicha .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 431 |
| Ọnụba abụba | 30 g |
| Abụba buru ibu | 13 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 115 mg |
| Sodium | 564 mg |
| Carbohydrates | 9 g |
| Fri nri | 3 g |
| Protein | 32 g |