Nri nchịkọta dị mma nke na-atọ ụtọ ka a na-esi nri ọka sụgharịrị sie ya na cheese cheddar ma jupụta na shallots na-esi ísì ụtọ. Iji mee ka ọ dị njọ ma belata na abụba, nanị hapụtụ cheese cheese, ma ọ bụ jiri ọgwụ edozi mmiri ara ehi na-adịghị edo edo .
A na-eji ọka bred na ọka cheddar na-emepụta ihe na-eme ka mgbịrịgwụ bell, shallots, ọka ọhụrụ ma ọ bụ nke kpọnwụrụ akpọnwụ, curry ntụ ntụ, na mmiri ara ehi soy na cheese cheddar, wee si na Soy Foods Council.
Jide n'aka na ị ga-eji ihe ọṅụṅụ na-eri gluten ma ọ bụ nke a na-emepụta nke a na-emepụta n'ụlọ, ọka a na ọka shia ga-abụkwa ndị na-aṅụbiga mmanya ókè.
Dị ka ọka a gwakọtara ọka a na-esi nri? Pịgharịa gaa ala maka nri ndị na-eri anụ na ọka wit na-edozi ahụ.
Ihe Ị Ga-achọ
- 2 tbsp. mmanụ ihe oriri
- 1/2 iko finely chopped green bell pepper
- 1/2 cup finely chopped red garlic beech
- 1/4 iko mgbochi mmiri
- 2 tsp. curry ntụ ntụ, ma ọ bụ ka o sie ụtọ
- 1/2 tsp. nnu
- 3 iko ọka ọhụrụ ma ọ bụ otu 16-ounce akpa frozen ọka, thawed (banyere 3 iko)
- 1 iko akwukwo nri
- 1/2 tsp. achicha ọhụrụ, ma ọ bụ ka o sie ụtọ
- 3 iko dị larịị soymilk (ma ọ bụ ọzọ
- abanyeghi mmiri ara ehi )
- 1/2 iko shredded cheddar cheese, kewara
Otu esi eme ya
- Kpoo mmanu na nnukwu ihe oriri ma obu oven nke oven nke di n'ofe-oke oku. Tinye mgbịrịgba bell; esi nri, na-akpali akpali mgbe ụfọdụ, ruo mgbe obi dị nro, ihe dị ka nkeji 4.
- Tinye shallots n'oge oge ikpeazụ; nwuo ruo mgbe obi dị nro, ma ọ bụghị na-acha ọkụ. Tinye curry ntụ na nnu; nwuo maka 1 nkeji.
- Mee ka ọka, ihe oriri, na ose. Were na obụpde, belata okpomọkụ na ọkara; ekpuchi na esi nri ruo mgbe akwụkwọ nri dị nro, ihe dị ka nkeji 5.
- Nyefee iko 2 nke ngwakọta ọka na onye na-edozi nri ma ọ bụ ihe oriri. Tinye 1 iko nke soymilk. Nhazi ruo mgbe ngwakọta dị nso.
- Wunye ihe a na-etinye n'ime ya n'ime ihe oriri; kpalite na soymilk fọdụrụ. Gbalịa nwayọọ nwayọọ na-ekpo ọkụ ruo mgbe ọ na-ewe ihe dị ka nkeji 5.
- Wụnye onye ọ bụla na-eji 2 tablespoons cheese.
Ozi ntanetị:
AZỤ 326 (47% si abụba); Abụba 17g (nọdụ 3.9g, mono 5g, poly 7g); Protein 14.9g; Carbohydrate 35.7g; Fiber 6g; Cholesterol 16mg; Ígwè 1.4mg; Sodium 594mg; Calcium 60mg
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 430 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 6 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 30 mg |
| Sodium | 1,180 mg |
| Carbohydrates | 54 g |
| Fri nri | 5 g |
| Protein | 15 g |