Ntụziaka dị ebube a dị mfe ime ma mara mma iji jee ozi. I nwere ike ime ya tupu oge. Kpoo ọkụkọ ma tinye ya na efere. Gwakọta ihe oriri na ihe oriri na tomato tupu ịchọọ ime ka ọkụkọ ahụ, ma ọ bụ ọkastarch ga-agbaji na ngwakọta acidic tomato.
Ị nwere ike dochie ụdị cheese ọ bụla ị ga-achọ maka chi cheese na uzommeputa a, ọbụna cheese siri ike dị ka ọka cheddar.
Jide n'aka na ị na-esi nri ọkụ ọkụ ruo 165 ° F mgbe a nwalere ya na anụ ọkụkụ nwere ike ịtụkwasị obi maka ihe nchekwa nri. Jide n'aka na ekwunyebeghị ihe temometa n'ime nri ahụ, ma ọ bụ ịgụ ya agaghị adị mma.
Ihe Ị Ga-achọ
- 4 ọkpụkpụ, anụ ọkụkọ na-enweghị anụ
- 1/2 cup feta cheese (crumbled)
- 3 tablespoons ọhụrụ pasili (chopped)
- 1/2 teaspoon fatịlaịza oregano epupụta
- 2 tablespoons
- mmanụ olive
- 1 14 nwere ike igbata tomato (ya na garlic a ṅara n'ọkụ, nke a na-ejighị n'aka)
- 1 8-ounce nwere ike tomato ihendori
- 2 tablespoons cornstarch
- 3 tablespoons grated Parmesan cheese
Otu esi eme ya
- Preheat na oven ka 375 degrees F.
- Bee ihe mpempe 3-inch n'ime akụkụ dị ọkụ nke ọkpụkpụ ọkụ ọ bụla iji mepụta akpa, na-akpachara anya ka ị ghara ịkpụchasịsị ya n'anụ ahụ ruo n'akụkụ nke ọzọ.
- Mgbe ahụ, na obere efere, jikọta chiiz, pasili, oregano, na mmanụ oliv ma jikọta nwayọọ. Ngaji 1/4 nke nju n'ime akpa ị mere n'ime ọkpụkpụ ọkụkọ ọ bụla. Tinye ọkụkọ ahụ na efere 2-quart.
- Na obere efere ọzọ, jikọta tomato, tomato ihendori, na cornstarch wee wụsa ọkụkọ na efere. Ghichaa ọkụkọ ahụ na ihe ọ bụla na-eri nri na cheese na Parmesan.
- Mee ka ọkụkọ ahụ ruo minit 35 ruo 45 ma ọ bụ ruo mgbe ọkụchacha ọkụ ọkụ na 165 ° F. Jee ọkụkọ na ihendori na spaghetti, ma ọ bụrụ na-amasị gị.
Gbalịa na-eji efere anụ a na nwanne nna gị. Ịnwere ike ikpokọta 2 tablespoons nke tomato ihendori na mmiri na 1/2 teaspoon Fikiere oregano ma gbakwunye na ngwakọta na na na na couscous.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1365 |
| Ọnụba abụba | 82 g |
| Abụba buru ibu | 24 g |
| Abụba na-enweghị ntụpọ | 34 g |
| Cholesterol | 438 mg |
| Sodium | 649 mg |
| Carbohydrates | 12 g |
| Fri nri | 2 g |
| Protein | 137 g |