Enweghị ihe mere ị ga-eji mee ka nri gị niile rie nri! Na-eje ozi a na-atọ ụtọ grill-n'elu " au gratin " na protein ọkacha mmasị gị. Anụ anụ ezi na ose na-agbakwunye ụda na akwa, ma obere oge na ịdị ọcha nwere ike ịbụ akụkụ kacha mma.
Ihe Ị Ga-achọ
- 1 ọkara yabasị (halved na thinly sliced)
- 1 1/2 pound (610 g)
- Yukon Gold poteto (nnọọ thinly sliced)
- 1 1/3 iko (320 mL) nke na-esi ísì ụtọ nke cheddar
- 1/3 iko (80 mL) ezigbo anụ ezi anụ ezi
- 1/3 iko (80 mL) mgbịrịgba ose (chopped)
Otu esi eme ya
1. Na-agbanye ihe nkedo 9 x 9 x 2 nke anụ ọhịa na nke na-esi nri ọkụ. Tinye ọkara nke eyịm, poteto, cheese, anụ ezi anụ ezi, ose ose na galik na pan. Tinyegharịa ọkwa.
2. Na-ekpuchi ọkụ na mmiri ọkụ na-ekpo ọkụ maka oge elekere 1, na-agagharị pan mgbe ụfọdụ iji zere ntụpọ ọkụ.
Nchịkọta nri na-edozi ahụ na-arụ ọrụ: calories 140; 2.5 g abụba; 1.5 g abụba abụba; 0 g trans abụba; 10 cholesterol mg; 370 mg sodium; 720 mg potassium; 20 g carbohydrates; 1 g eriri; 1 g shuga; 10 g protein; 2% vitamin A; 45% vitamin C; 10% calcium; 6% ígwè
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 247 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 8 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 42 mg |
| Sodium | 306 mg |
| Carbohydrates | 18 g |
| Fri nri | 2 g |
| Protein | 12 g |