Nke a na-atọ ụtọ meatloaf nke a magburu onwe ya bụ uzommezi nke mama m mere mgbe m tolitere. Ọ bụ onye m na-echegharị mgbe m chọrọ ezigbo nkasi obi nri. Nke a bụ usoro nhazi dị mfe. Ọ na-eji nri oatmeal mee ihe maka ihe dị mma na ekpomeekpo ma na-agbakwunye tomato ihendori, àkwá, ma sie yabasị.
Oge ikpeazụ m mere nke a ka m na-etinye achịcha ahụ na ngwakọta 1/4 cup ketchup, 3 tablespoons Dijon mustard, na 2 tablespoons shuga aja. A na-ejikwa ihe ndị a na- emefu mee Meatloaf Spaghetti ! I nwekwara ike iji ihe nfhoputa iji mee French Pread Pizza, ma ọ bụ sanwichi meatloaf oyi.
Jiri ya na ụfọdụ poteto scalloped na mkpụrụ osisi salad ọhụrụ ma ọ bụrụ na ọ dị oyi ma na-egbu egbu n'èzí. Ihe niile ịchọrọ ịgbakwunye nri bụ ihe nzacha; jikwa kuki chocolate chips ma ọ bụ brownies.
Ihe Ị Ga-achọ
- 1 yabasị, chopped finely
- 1 tablespoon mmanụ oliv
- 2 àkwá, a kụgburu
- 1 (8 ounce) nwere ike itinye ihe oriri
- 1 cup oatmeal achịcha crumbs
- 1 teaspoon nnu
- 1/8 teaspoon ose
- Pound elekere abụọ
- anu ala , 90% ara ma ọ bụ karịa
Otu esi eme ya
Kpochapu ihe na oven rue ogo ogo.
Ghaa yabasị na mmanụ olive na akwa skillet n'elu okpomọkụ ruo mgbe obi dị nro. Tinye eyịm na nnukwu nnukwu efere ma hapụ ịnọdụ ala maka minit 10 ka ọ dị jụụ.
Tinye nsen, tomato ihendori, achicha achicha, nnu, na ose na eyịm ma jikọta nke ọma na ngwakọta. Kwụrụ maka minit 10. Mgbe ahụ gbakwunye beef ala ma jiri nwayọọ gee ya ma jiri aka gị jikọta ya.
Kpochapu anụ ahụ n'ime okpukpu abụọ na-atụgharị n'elu obere akpa mmiri na ebe dị ala maka ịchọta drippings.
Nie anụ anụ ahụ na mita 350 ruo 65 ruo 75 nkeji, ruo mgbe okpomọkụ dị n'ime ya ruru ogo 160. Gbalịa hụ na a na-etinye thermometer ihe oriri n'ime etiti anụ anụ maka ọgụgụ kachasị mma. Na-ejide n'aka na ị na-eji ezigbo ọkụ thermometer. Ebe ọ bụ na ị na-arụ ọrụ na beef ala, ịchọrọ ijide n'aka na a na-esi anụ anụ anụ ahụ dum.
Wepu anụ ahụ si na oven ma kpuchie ya na foil ka mmiri wee nwee ike ịkọwapụta ya na okpomọkụ nwere ike ịrị elu. Ka anụ anụ ahụ guzoro na nkeji iri tupu ị kụchaa ije ozi. nke a bụ ihe dị mkpa; ọ na-enyere anụ anụcha nri nke ọma.
Iji jee ozi 6, belata uzommeputa na ọkara ma bido n'ime otu ogbe achịcha. Nri maka otu oge. I nwekwara ike ifunaa otu n'ime anụ anụ ahụ. Iji mee ya, mee ka ọ daba na abalị n'ime ngwa nju oyi (BỤGHỊ na mgbochi) ma mee ka a dọrọ ya aka ruo mgbe okpomọkụ rute 160 ° F.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 209 |
| Ọnụba abụba | 11 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 102 mg |
| Sodium | 82 mg |
| Carbohydrates | 4 g |
| Fri nri | 1 g |
| Protein | 23 g |