Ọkụ ọkụ a bụ isi na osikapa casserole bụ ọkacha mmasị ezinụlọ si Liz. A na-etinye ọkụkọ na nchịkọta osikapa wee kpochaa ya. Bulie anụ ọkụkọ a na chickenred gị kachasị amasị gị tupu i wepụ ya na oven.
Ọkpụkpụ ahụ dịkwa mma. E nwere ike tinye ya na osikapa maka nri zuru ezu. Hụ ntuziaka na ọdịiche dị n'okpuru nhazi maka ụfọdụ ihe na-atụ aro na aro ndị ọzọ.
Gbakwunye salad na biscuits maka nri nri uto. Ntụziaka na-adị mfe okpukpu abụọ maka otu nnukwu ezinụlọ ma ọ bụ ndị na-enweghị ntụpọ.
Ihe Ị Ga-achọ
- 1 nwere ike (10 3/4 ounces) condensed
- ude nke ero ero (ma ọ bụ ude celery, ọkụkọ, wdg)
- 1 iko mmiri (ma ọ bụ anụ ọkụkọ a na-ejighị n'aka)
- 3/4 iko osikapa ogologo oge
- 1/4 teaspoon paprika, tinyekwuo maka sprinkling
- 1/4 teaspoon ose oji (ọhụrụ n'ala), tinyekwuo maka sprinkling
- 4 boneless chicken breast halves (na-enweghị akpụkpọ *)
- Kosher nnu, nụrụ ụtọ
- Nhọrọ: 1 cup cheese shredded - cheddar, Monterey Jack, Switzerland, ma ọ bụ mozzarella
Otu esi eme ya
- Ọkụ na oven ka 375 F.
- Na-acha ọcha bọta a na-emighị emi 2-quart mmiri na efere.
- Na nnukwu efere, jikọta ofe, mmiri, osikapa, paprika, na ose ọhụrụ. Na-agbanye na ngwakọta.
- Nyefee nchịkọta osikapa na efere a na-esi nri.
- Tinye anụ ọkụkọ ahụ n'elu n'elu osikapa.
- Ghichaa nnu na kosher nnu na paprika na ose oji.
- Na-ekpuchi eriri ahụ na mpempe akwụkwọ ma na-akpọ nkụ na oven nke dị ọkụ tupu minit 45, ma ọ bụ ruo mgbe ọkụ ọkụ esicha ma ọ dịkarịa ala 165 F na osikapa dị nro.
- Ọ bụrụ na achọrọ, fesaa ya na chiiz ma nọgide na mmiri ruo mgbe chika gbazee.
* Dị ka USDA si kwuo ọkụkọ bụ 3 ruo 4 ounces. Umu ogugu ndi ohia na-emekarị 5 ruo 8 ounces ma mgbe ufodu ibu. Ọ bụrụ na ọkpụkpụ ọkụkọ dị oke, ị nwere ike ịchọrọ naanị 2 oghere ọkụkọ ọkụkọ; dichaa ha na ọkara ka ha wee mepụta mkpụrụ osisi anọ.
Atụmatụ na Ụdị
- Nri Achịcha Crumb Topping: Efere 1 iko nke ezigbo achịcha crumbs na 2 tablespoons nke melted bọta. Na-eme ka ọkụkọ na osikapa dị ka a gwara gị wee fesaa ya na chiiz na / ma ọ bụ achịcha crumbs. Mee ka casserole n'okpuru broiler na broil ruo mgbe achicha achicha. A na-eji kpochapu pank (a na-agba ya na butter butter) nwere ike iji ya mee ihe.
- Tinye 1 iko nke peas na carrots ma ọ bụ mmanụ na-esi nri na osikapa.
- Tinye 1 1/2 iko nke brokoli a na-acha ọkụ na-agbọ mmiri na-ata nri na osikapa.
- Kama ude nke ero nro, jiri ude nke ọkụkọ ma ọ bụ ude celery. Otu onye na-agụ ji conded cheese soup na nsonaazụ dị mma.
- Na osikapa nchịkọta, tinye 1/2 iko chopped eyịm na 1/4 iko chopped mgbịrịgba ose.
- Ghaa ọka sliced 6 ruo 8 nke oz o ma tinye ha na osikapa.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 1719 |
| Ọnụba abụba | 106 g |
| Abụba buru ibu | 41 g |
| Abụba na-enweghị ntụpọ | 38 g |
| Cholesterol | 526 mg |
| Sodium | 1,015 mg |
| Carbohydrates | 35 g |
| Fri nri | 1 g |
| Protein | 147 g |