Akwukwo broccoli a na-eri nri na akwukwo nri chaliputa a na-eme ka o zuo oke zuru oke site na obere ohia nke cheddar. Kpochapu ya na cddred cheese cheese. Maka uzo a na-eme ka ọ bụrụ nke a na-eji esi nri, wụnye ihe ndị a na-esi nri na nchịkọta chiiz n'ime ihe na-edozi ahụ ma jiri n'elu achịcha na-eme achịcha. Efere ya ruo mgbe a na-agba ya ọkụ.
Enweghị onwe gị iji broccoli ma ọ bụ kọlịflawa mee ya kama nchikota. Anụ anụ a na-esi nri na- agbakwụnye ekpomeekpo dị mma, ma nweere onwe ya ịhapụ ya maka mbipụta onye anaghị eri anụ.
Ihe Ị Ga-achọ
- 4 anụ ezi anụ
- 1 (10 oz) pkg oyi kpọnwụrụ na kọlịflawa (thawed)
- 1 (10 oz) pkg frozen broccoli (thawed)
- 1 (10 3/4 oz) nwere ike gwakọta ogwu cheese cheddar
- Kosher nnu na ose (nụrụ ụtọ)
- Nhọrọ: 1/4 iko chiiz cheddar shredded
Otu esi eme ya
- Nri anụ ezi ruo mgbe ị ga - igba mmiri na akwa akwa na akwa akwa.
- Nye broccoli na kọlịflawa na ite. Spoon ofe n'elu akwụkwọ nri; fesa ya na anu ezi azu. Oge na nnu na ose.
- Kpuchie ma sie nri ala maka ihe dika awa 3 ruo 4.
- Ihe dị ka nkeji iri abụọ tupu e dozie efere, n'elu na cheese cheese.
Atụmatụ na Ụdị
- Mgbe efere egosiri nri, nyefe ya na efere nri na n'elu na ezigbo achịcha crumbs ma ọ bụ ihe dị ka iko 1 achịcha dị nro na-etinye na 2 tablespoons nke butter . Tinye ihe ndị ahụ n'okpuru broiler naanị ruo mgbe ị na-acha.
- Tinye 1 cup nke carrots sliced na oyi kpọnwuru na efere maka ekpori na agba.
- Gbakwunye ose na-acha uhie uhie na-acha uhie uhie gaa na ite mkpo tinyere akwụkwọ nri oyi.
- Tinye 1/2 iko nke chopped yabasị na efere.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 215 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 9 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 47 mg |
| Sodium | 391 mg |
| Carbohydrates | 6 g |
| Fri nri | 2 g |
| Protein | 13 g |