Agaghị m aghọta ihe mere osikapa osikapa abụghị ihe na-ewu ewu. Ọ dị elu na fiber, nwere protein karịa osikapa osikapa, na chewy, nutty texture bụ nnọọ anwụ maka. Ma o nwere ike ijuanya ịmara na ọ bụghị n'ezie onye ezinụlọ osikapa - ọ bụ ahịhịa ọka! Ma nke ahụ bụ ma eleghị anya ọ bụghị nkọwa kachasị mma, n'ihi ya, m ga-agbaghara gị maka ịhapụ eziokwu ahụ na nnọkọ nri gị.
Ehia osikapa dika osikapa n'ihi na o nweghi oke ocha, ya mere o bu ihe di mma maka iri nri ndi na-eri nri. Ihe a na-enye obi ụtọ, nke na-enye afọ ojuju jupụtara na ekpomeekpo ma bụrụ ezi obi ụtọ mmadụ (na-ekelekwa ya, dị ka ọ dị nnọọ mfe ime nnukwu maka oge pụrụ iche).
Tupu ịmalite, lelee atụmatụ ndị a maka ịkụ osikapa sitere na Nduzi anyị na nri nri. Ọ na-amasị m ịme osikapa ọhịa kama ịkụ ya na stovetop, mana nke ahụ bụ naanị m. Maka mma, ị nwere ike esi nri osikapa ọhịa ruo ụbọchị 2 tupu ezukọta na mmiri. Cook, dị jụụ, na-etinye na akpa ikuku na refrigerate!
Ihe Ị Ga-achọ
- 3 iko esiri osikapa ohia (Lee ntụziaka-
- Esi esi Esi Anụ anụ ọhịa mee nri )
- 1 cup sliced ọhụrụ mushrooms
- 1 1/2 iko ọhụrụ, chopped tomato ma ọ bụ ọnụ ahịa nke ọnụ diced tomato, drained
- 1 cup sliced mkpụrụ osisi olive
- 1/2 cup chopped green onions
- 2 minced cloves garlic ma ọ bụ garlic ntụ ntụ nụrụ ụtọ
- 1/3 iko olive mmanụ
- 1 cup grated Cheddar cheese
- Nnu na ose nụrụ ụtọ
Otu esi eme ya
Ngwurugwu na-ekpochapu ọkụ ruo 350 ° F
- Gwakọta osikapa osi ogwu tinyere ihe ndi ozo n'ime nnukwu ulo. Gbalie ike ijikọta ya.
- Wunye ngwakọta a n'ime efere efere 13x9-inch. Kpuchie ya na mkpuchi ma ọ bụ mgbidi. Nri maka minit 30 ruo 45 ma ọ bụ ruo mgbe a kpochapụrụ ngwakọta ahụ ma kwoo cheese.
N'aka nke ọzọ, a na-eji efere a kwadebere na ite . Naanị tinye ihe ngwakọta na nnukwu crockpot na okpomọkụ na elu ruo mgbe ọ na-ekpo ọkụ ma chiiz agbazeela.
Esi esi Esi Anụ anụ ọhịa na - Atụmatụ Atụmatụ
Ncheta: Gbalịa hụ na arụ ọrụ gị, arịa, pans, na ngwaọrụ enweghị nke gluten. Na-agụpụta aha ngwaahịa mgbe niile. Ndị na-emepụta ihe nwere ike ịgbanwe usoro nke ngwaahịa na-enweghị ọkwa. Mgbe obi abụọ adịghị, ịzụtala ma ọ bụ jiri ngwaahịa rụọ ọrụ tupu ị kpọtụrụ onye na-emepụta maka nkwenye na ngwaahịa ahụ enweghị nri gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 641 |
| Ọnụba abụba | 43 g |
| Abụba buru ibu | 15 g |
| Abụba na-enweghị ntụpọ | 21 g |
| Cholesterol | 60 mg |
| Sodium | 815 mg |
| Carbohydrates | 46 g |
| Fri nri | 6 g |
| Protein | 23 g |