Akwukwo nri akwukwo nri bu ihe ndi mara mma. Ọ na-eme nri dị ukwuu nke na-arụ ọrụ nke ọma na ọtụtụ anụ na azụ efere . Ekem, rie akụkụ buru ibu na ị nwere ezigbo ntụrụndụ, maka obere nri ehihie ma ọ bụ ọbụna nri abalị, gbakwunye achịcha na- eko achịcha n'akụkụ ma nweekwa efere jupụtara.
Ntakịrị ihe omimi nke ingredient secret, chickening seasoning, fọrọ nke nta ka ọ bụrụ nke a na-adịghị ahụkebe na chile na akwukwo nri na-acha akwụkwọ ndụ akwụkwọ ndụ, ma na-enye efere ahụ pụrụ iche. Ọ bụrụ na ị na-efe efere a maka onye anaghị eri anụ, wepụ anụ ọkụkọ.
Ihe Ị Ga-achọ
- 1 obere yabasị, ezigbo chopped
- 1 tablespoon mmanụ oliv
- 2 tablespoons
- ntụ ọka niile
- 3/4 teaspoon nnu
- 1/4 teaspoon ala oji ose
- 1/2 teaspoon
- ulo ozuzu okuko
- 1 1/2 iko mmiri ara ehi zuru ezu
- 1 brokoli mbadamba, chopped
- 2 iko chopped akwukwo akwukwo
- 1 paụnd zucchini, chopped
- 1 1/2 iko shredded Cantal chiiz (dochie cheddar)
- 3 bọta butter butter, gbazee
- 1 iko breadcrumbs
- 1/4 iko achịcha Parmesan
Otu esi eme ya
- Kpochapu ọkụ na 375 F na butter otu nnukwu efere gratin.
- Jiri nwayọọ mee ka yabasị nke mmanụ oliv ahụ ruo minit ise na ọkara saucepan. Wụsa ntụ ọka ahụ n'elu yabasị ma nọgide na-agbanye ngwakọta maka sekọnd 30. Gbakwunye nnu, ose, ulo ozuzu okuko, na mmiri ara ehi na pan ma bido mgbe nile maka 3 ruo 5 nkeji ruo mgbe ihendori na-ebuwanye ibu.
- Mee ka broccoli a kwadebere, spinach, zucchini, na chiiz n'ime ihe ndori, weta ngwakọta ka o di mfe, ma tinye ya n'ime efere nri. Gwakọta butter butter, crumbs achịcha, na 1/4 iko achịcha Parmesan, ma fesa nri nri n'elu gratin.
- Nri graboli gratin na oven nke ozo maka minit 30 ruo iri 40, ruo mgbe o na-ekpo ọkụ ma na-egbu nri, akwukwo nri bu ihe di nro, obia achicha achichachala ocha.
Alternatives
Ngosipụta nke a pụtara na ị nwere ike gbanwee akwụkwọ nri ndị ahụ iji kwekọọ na uto, oge, ma ọ bụ pocketbook. Ntụziaka a na-adabere na akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ, ma ọ dịghị ihe mere ị gaghị etinye ole na ole mushrooms , ma ọ bụ n'elu ya na di na nwunye nke meaty tomato Mpekere.
Chiiz na nhazi uzomatu a bu ihe Cantal. Cantal nwere ezigbo ekpomeekpo nke na-arụ ọrụ nke ọma na akwụkwọ nri. Ị nwere ike gbanwee cheese maka ihe ndị ị chọrọ, cheese cheese ma ọ bụ chi mmiri na-acha anụnụ anụnụ na-arụ ọrụ nke ọma.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 326 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 42 mg |
| Sodium | 526 mg |
| Carbohydrates | 28 g |
| Fri nri | 4 g |
| Protein | 14 g |