Nke a na-abụchaghị abụba Emesplant Parmesan na efere na-eme ka a delicious na nri nri abalị nri na-agụnye mma na akwụkwọ nri.
Ihe Ị Ga-achọ
- 2 ọcha ọcha
- 2 1/2 lbs eggplant, peeled na bee crosswise n'ime 1/4 "-ndisi mpekere
- 1/2 iko a mịrị amị
- achịcha crumbs
- Olive mmanụ ịgba
- 1 cup tomato, chopped na ha ihe ọṅụṅụ
- 1/4 cup chopped basil or 1 tsp. akpọnwụ
- 1/2 tsp. oji oji
- 1 cup shredded part-skim mozzarella cheese (banyere 4 oz)
- 1/4 cup grated Parmesan cheese
- 4 cloves garlic
- 1/2 iko yabasị, chopped
Otu esi eme ya
- Ghaa na oven ruo 400 F. Nweta akwụkwọ mpempe akwụkwọ na mpempe akwụkwọ. Efere ihe eji esi nri na-esi nri .
- Na efere na-emighị emi, tie ndị ọcha ọcha na 2 tbsp mmiri ruo mgbe ụfụfụ.
- Tinye eggplant n'ime ọcha ọcha, mgbe ahụ, n'ime achịcha achicha, na ịpị crumbs n'ime eggplant.
- Tinye eggplant na njikere mpempe akwụkwọ ma na-agba mmanụ n'elu eggplant Mpekere. Richaa minit 30, gbanwee eggplant mgbe minit 20 gasịrị, ruo mgbe aja aja aja ma sie ya.
- Gwakọta eyịm na galik na mmanụ.
- Na nnukwu efere, gbasaa tomato na ihe ọṅụṅụ ha, basil, nnu, ose, garlic, na eyịm.
- Ngaji 3 tbsp nke tomato ngwakọta n'ime ala nke 9 "square iko mmiri na efere, tinye ọkara nke eggplant n'elu ihendori, tinye ọkara nke fọdụrụ ngwakọta tomato n'elu eggplant, ma fesaa ọkara nke mozzarella n'elu. .
- Wụsa Parmesan n'elu ma sie maka minit 20, ma ọ bụ ruo mgbe eggplant na-agụ ọkụ na ihendori bụ bubbly.
Site Na-eje Ozi:
Calories 274, abụba 6g,
Calories si na abụba 20%, Protein 18g
Carbohydrates 35g
Cholesterol 20mg
Fiber 8g
Sodium 427mg
Isi: CDC 5-A-Day Campaign
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 322 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 28 mg |
| Sodium | 432 mg |
| Carbohydrates | 45 g |
| Fri nri | 12 g |
| Protein | 18 g |