Egwuregwu Parmesan nwere ike ịtọ ụtọ n'ebube ya niile, kamakwa n'akụkụ dị arọ. Ntughari a na-ejighi gluten-free for a simple lightened up approach to an Italian classic is like a deconstructed Eggplant Parmesan - all sweet flavors, but in a very different form.
Kama ịfụkọta ya na àkwá na-asacha ma ghere eghe, a na-etinye eggplant na-esiri ya n'ọkụ ruo mgbe ọ kwụsịrị. A na-ejikọta eggplant nke a na-esichaghị ya na marinara, ọnụ ọgụgụ dị elu nke akụkụ-skim shredded mozzarella, sizuga, ma sie na oven ruo mgbe bubbly.
Ọ dịghị achịcha, ọ dịghị akwa, ọ dịghị ntụ ọka - dị ọhụrụ eggplant, ọkacha mmasị gị marinara sauce, herbs herbs, na a bit chiiz maka Eggplant Parmesan gooeyness. Achịcha marinara nwere ike ịbụ nke a na-eme n'ụlọ ma ọ bụ site na ite maka nri ngwa ngwa n'izu izu.
Egwplant Parmesan a nwere ike ịbụ nri nri n'akụkụ nri ọ bụla. Ma ọ bụ, ị nwere ike ịme ya nri na n'onwe ya, na-agụnye enyemaka dị nro n'elu ihe oriri nke ndị na-enweghị gluten-free ma ọ bụ na-adị n'elu ihe ọkụkọ ọkụ ọkụ.
Ihe Ị Ga-achọ
- 2 lbs. eggplant (ma ọ bụ otu nnukwu, ma ọ bụ abụọ obere), sliced n'ime 1/2 "oke iberibe
- 1/2 tbsp. extra virgin olive oil
- 3 iko ọkacha mmasị
- marinara , kewara
- 1 cup low-moisture part skim shredded mozzarella, kewara
- 1 tsp. akpọrọ oregano
- 1/2 tsp. garlic ntụ ntụ
- 1/2 tsp. yabasị ntụ ntụ
Otu esi eme ya
- Okpokoro ọkụ na oven ruo 400 F. Debe ihe dịka oven 9x9.
- Na-edozi sliced eggplant pieces ke otu oyi akwa n'elu obere obere mpempe akwụkwọ akwa akwa. Wụnye nnu nke nnu nnu n'elu eggplant. Ghọtara nkeji iri abụọ iji weta mmiri mmiri.
- Debe akwa eggplant na nnukwu mpempe akwụkwọ a na-etinye na mpempe akwụkwọ na mpempe akwụkwọ ma ọ bụ akwụkwọ akpụkpọ anụ. Na-akwọ mmanụ oliv n'elu n'elu ma na-amanye ka ọ bụrụ uwe. Chọpụta mkpụrụ osisi eggplant na ọbụna oyi akwa na mpempe akwụkwọ. Nri maka minit 20 na 400 F ruo mgbe ị gụchara.
- Wepu akwukwo eggplant nke esi na oven na scoop n'ime nnukwu efere. Wunye 1 iko marinara, 1/2 iko shredded mozzarella, oregano, yabasị ntụ ntụ, na garlic ntụ ntụ n'elu n'elu. Oge na-atọ ụtọ na nnu na ose. Mix ruo mgbe agwakọtara ya.
- Wunye ọdịnaya nke nnukwu efere ahụ n'ime ala nke 9x9 oven dị mma na efere. Top na fọdụrụ 2 iko marinara.
- Acha na 400 F, kpuchie, maka minit 10. Ghichapụkwa shredded mozzarella kwa n'elu n'elu ma laghachi na oven ka akpọọ nkụ nke ọzọ 10-15 nkeji ruo mgbe agbazere cheese na ihendori bụ bubbly.
- Mee jụụ maka minit 10 tupu ị na-eje ozi.
Ncheta: Gbalịa hụ na arụ ọrụ gị, arịa, pans na ngwaọrụ enweghị nke 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 | 114 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 9 mg |
| Sodium | 492 mg |
| Carbohydrates | 15 g |
| Fri nri | 5 g |
| Protein | 4 g |