Ị na-achọ echiche iji jiri skwọsh n'oge okpomọkụ n'oge oge mgbe ha dị n'ebe niile? Ị nwere ike ịnwe ihe ubi si n'ubi gị ma ọ bụ onye agbata obi gị nwere ike ịnwa iwepụ ya. Ntụziaka a bụ ọkacha mmasị ezinụlọ na o nwere ihe ijuanya na-eju anya, ndị na-agba mmanụ nnu.
Ị nwere ike dochie skwọsh n'oge okpomọkụ ma ọ bụ na ị nwere ike ịzụta ya na ụlọ ahịa ahụ. I nwekwara ike dochie zucchini maka skwọsh na-acha odo odo.
Ihe Ị Ga-achọ
- 2 1/2 na 3 pound odo odo squash, sliced
- 1 nnukwu odo yabasị, diced
- 1 nchịkọta nke nnu, anuahade
- 3 bọta butter butter, gbazee
- 1 egg, kụrụ
- 1 cup mmiri ara ehi
- nnu na ose na-atọ ụtọ
- 1 na 2 iko shredded cheese (idobere 1/2 cup cheese)
Otu esi eme ya
- Tinye sliced odo squash na diced yabasị na saucepan na gbakwunye obere mmiri, ihe dị ka anụ ọhịa. N'elu okpomọkụ, gbanye skwọsh na yabasị ruo mgbe ha dị nro, jiri nlezianya mee ka pan ahụ ghara ịkọ ma kpọọ ya ọkụ. Tinye mmiri dị mkpa n'oge nri.
- Mgbe skwọsh na eyịm dị nro, igbapu ma kpochapụ ha. Tinye na nnukwu efere.
- Tinye nnu nnu anuara, bọta butter, egg amia, mmiri ara ehi, nnu na ose, na 1/2 1 1 1/2 iko shredded chiiz; agwakọta ihe na-agwakọta.
- Wunye n'ime efere nke casserole.
- Na-asa na oven 400 F ihe dị ka minit 45 maọbụ ruo mgbe aja aja aja ma debe n'etiti.
- Wepu ihe a na-esi na oven ma fesa n'elu ya na nkeji 1/2.
- Na-efe ọkụ.
Ị nwere ike ịnụ ụtọ skwọsh skwọsh dị ka onye anaghị eri anụ na-agụnye protein si na mmiri ara ehi, àkwá, na cheese. Ma, ọ bụkwa nri nri dị mma na anụ ndị a gụrụ ọkụ dị ka ọkụkọ, anụ ezi, ma ọ bụ ọbụna steak. Gaa ụtọ salad akwụkwọ ndụ akwụkwọ ndụ dị ka ụzọ mbụ. Kim, MOMOF2TWINS keere òkè nhazi a.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 298 |
| Ọnụba abụba | 20 g |
| Abụba buru ibu | 12 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 93 mg |
| Sodium | 313 mg |
| Carbohydrates | 17 g |
| Fri nri | 3 g |
| Protein | 14 g |