Na-achọ ụzọ dị iche iche na ụzọ dị iche iche na-esi arụ ọrụ nduku na-agafeghị eghe, e ghere eghe, a ṅara n'ọkụ, ma wepụ oge Ista a? Gbalịa ka ị na- atụgharị poteto.
Anyị na-ahụ Spiralizer anyị, ihe eji esi nri nke na-agbanwe mkpụrụ osisi na akwụkwọ nri dị iche iche nke ụdị dị iche iche na ọkpụrụkpụ. Ngwurugwu Spiralizingpoteto bụ ihe na-atọ ụtọ ịkwadebe ma rie, na-emepụta ihe ndị dị mma na-acha azụ na Spiralizer mgbe ahụ na-agbazi ihe ndọtị nke nduku na ndụdụ gị dịka spaghetti na-abịa oge nri abalị.
Nke a na-eme ka nnukwu nchịkọta nke mkpụrụ osisi Russet na-egbuke egbuke na-esi ísì ụtọ nke yogurt Gris na-abụghị abụba na ude nke Mkpụrụ Mkpụrụ Nri (Ụdị gluten-free version nwere naanị 2.5 grams nke abụba kwa 1/2 cup serving). Ncha ọcha cheddar na-agbakwụnye aka nke cheesiness, na nke a mịrị amị minced yabasị fesa n'elu agbakwunye a crispy jikọrọ ọnụ.
Nke a na-enye ìgwè mmadụ nri, zuru oke maka oriri ma ọ bụ nnọkọ buru ibu. Ọ ga-abụkwa otu mkparịta ụka na nri dị egwu na-acha na brush ma ọ bụ nri ụtụtụ.
Ihe Ị Ga-achọ
- 4 nnukwu russet poteto (peeled)
- 24 oz. Nri nke Nri Mkpụrụ Eledara Ejicha
- 1 1/2 iko na yogurt na-abụghị abụba
- 1 tsp. garlic ntụ ntụ
- 1/2 tsp. paprika
- 1/4 tsp. obere flakes na-acha uhie uhie
- 1 iko dị ọcha na-acha ọcha cheddar cheese (shredded)
- 1/3 iko a mịrị amị gwakọtara yabasị
Otu esi eme ya
- Ngwunye ọkụ na 375 F. Debe efere 13x9.
- Bee poteto na ichigharia site na iji obosara azu nke ihe eji esi nri nke Spiralizer (odidi na obere triangles). Ogologo ogologo oge.
- Debe ihe niile nduku nduku na nnukwu nnukwu efere. Na-ekpuchi mmiri oyi na sook maka nkeji iri abụọ.
- Na-eme ka nduku na-esi nri ma na-ehicha ya na nhicha akwụkwọ (ha anaghị adị mkpa ka ha bụrụ nkụ kpamkpam, na-agbanye aka na mmiri).
- Na nnukwu nnukwu efere, jikọta iko achịcha na-enweghị gluten nke Mkpụrụ Nri Mkpụrụ, Gris Gris, garlic ugbo, paprika, flakes na ose, na chaddar shredded. Oge na-emesapụ aka na nnu na ose, nụrụ ụtọ.
- Na nnukwu nnukwu efere, jikọta ihe ndozi nduku na ofe. Iji aka gị ma ọ bụ akịka, gbanye ruo mgbe a kpochara ya. Wunye n'ime ala nke efere.
- Ọkụ kachasị na ntanye na nnu.
- Ime na etiti oven maka minit 10. Mgbe minit 10 gafere, fesa a mịrị amị na-agbanye yabasị ya n'elu n'elu casserole.
- Acha maka ihe dị ka nkeji iri atọ na ise ruo mgbe ọ na-agbaji, na-acha aja aja, na poteto dị nro ma ka na-ata.
- Cool maka nkeji 10 tupu ị na-eje ozi.
Ncheta
Gbalịa hụ na arụ ọrụ gị, arịa, pans na ngwá ọrụ enweghị nri gluten. Na-agụpụta aha ngwaahịa iji kwado ngwaahịa ahụ bụ oke gluten. Ndị na-emepụta ihe nwere ike ịgbanwe usoro nke ngwaahịa na-enweghị ọkwa. Mgbe obi abụọ adịghị, ịzụtala ma ọ bụ jiri ngwaahịa rụọ ọrụ tupu ị kpọtụrụ onye na-emepụta maka nkwenye na ngwaahịa ahụ enweghị nri gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 358 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 48 mg |
| Sodium | 253 mg |
| Carbohydrates | 46 g |
| Fri nri | 1 g |
| Protein | 13 g |