Amaghị m ihe ị ga-atụ anya mgbe ụmụ enyi m gwara m ka m nwaa millet gratin casserole a. Agwara m ha na ọ yiri m quinoa macaroni na chiiz , nke ha gbalịrị ma nwee mmasị n'ezie, ma nwee olileanya maka ihe kacha mma. Iwu ahụ? Ha kwuru na ọ "dị mma". O juru m anya nke ukwuu, amaghị m ihe mere ha ji amasị efere a (ma eleghị anya, nri achicha), ma ọ bụ ebe ahụ ka ị nwere ya: A na-anwale ma nwabatara nwa nwoke dị afọ iri na otu na otu afọ 13.
Iji mee ka millet gratin casserole gluten-free, hapụ obere soy sauce na nri achịcha.
Ihe Ị Ga-achọ
- 3/4 iko millet
- 2 iko mmiri ma ọ bụ akwukwo nri
- 1 tablespoon mmanụ oliv
- 1/3 chopped yabasị
- 3 cloves garlic, minced
- 1/2 iko sliced mushrooms
- 2-3 nnukwu doo chard Switzerland ma ọ bụ lacinato kale, bee obere
- 1 teaspoon soy sauce (nhọrọ - ị nwekwara ike na-eji obere mmiri)
- 1 egg
- 1/2 iko mmiri ara ehi ma ọ bụ mmiri ara ehi soy
- 1/3 iko achịcha Parmesan
- 3 tablespoon melted butter or margarine or olive oil
- 1 cup achicha
- 3 tablespoon cheese Parmesan (nhọrọ)
- 1/2 teaspoon Italian seasoning
Otu esi eme ya
Tupu ikpo ọkụ ahụ ruo 375 degrees na griiz griiz a plaserole efere. Ọ na-amasị m iji mmanụ mmanụ olive a rụpụtara n'ụlọ nke a.
Nri millet na mmiri ma ọ bụ akwukwo akwukwo nri ruo mgbe obi, ihe dị ka nkeji iri na ise.
Mgbe millet na-esi nri, kpoo yabasị na galik na mmanụ olive maka minit 2-3 na nnukwu skillet, wee tinye mushrooms ahụ. Okpomọkụ, edemede, maka oge ọzọ maọbụ abụọ, mgbe ahụ gbakwunye chard Switzerland ma ọ bụ kale na soy sauce.
Kpuchie pan ma kwe ka esi nri maka nkeji ma ọ bụ abụọ, ruo mgbe a na-ehichapụ elu.
Na nnukwu nnukwu efere, tie anụ na mmiri ara ehi ọnụ. Gwakọta mmiri ara ehi na akwa na millet, nsị ọka, eyịm na elu na cheese Parmesan wee gbasaa n'ime efere.
Na obere efere dị iche, jikọta butter, margarine ma ọ bụ mmanụ oliv na achịcha nri, họrọ okpokoro atọ nke Parmesan cheese na oge Ịtali ma fesaa na millet na efere efere.
Kpuchie ma akpọọ nkụ na oven maka minit 15. Wepu mkpuchi (nlezianya!), Mee ka okpomọkụ dị na 425, na ikpo ọkụ ruo nkeji 8-10.
Iji belata abụba ahụ, emewokwa m usoro nhazi a na-eji ihe oriri na-edozi ahụ na soy mmiri ara ehi kama nke mmiri ara ehi mgbe nile, ọ ka ka na-atọ ụtọ ma na-enweghị mmiri ara ehi (ọ bụ ezie na ọ bụghị vegan n'ihi egg).
Ntụziaka Millet ọzọ
- Onye na-eri anụ millet na-eri anụ
- Millet pilaf na pesto, kale, na mushrooms
- Lentil loaf na osikapa aja na millet
- Gillet na-enweghị millet tabbouleh uzommeputa
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 230 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 41 mg |
| Sodium | 670 mg |
| Carbohydrates | 27 g |
| Fri nri | 3 g |
| Protein | 10 g |