Baked Parmesan uye Sweet Potato Orzo iyo inonyaradza nharaunda iyo yakanakisisa yakashanda pamwe chete negove, huku kana kuti turkey. Iyo inonaka inofungidzira mac 'n' cheese, pasina mitambo ye gooey yakasanganiswa cheese. Kunyange zvakadaro, kutapira kwakanaka uye orzo noodles inoita ichi chikafu chinozivikanwa nevana.
Orzo ipasta yakaita somupunga. Inowanzokandwa mumasobho kana kuiswa mu pasta saladhi. Zvimwe zvekudya zvezvitoro zvinotengesa zviyo zvegorosi kanazo, izvo zvinowedzera zvinonzi nutty, wheaty flavor.
Sweet Potato vs Yams: Kunyange zvazvo yakafanana zvakadai, mbatata uye maziwa zvakabva kune zvakasiyana-siyana zvemiti. Yams is a tropical vine tuber; mbatata inotapira mumangwanani emhuri mhuri. Yams ane shuga yakakura pane zvimedu zvinotapira asi mazamu uye mbatata zvine ruvara rwakadaro. Inogona kushandiswa zvakasiyana-siyana mumakateti akawanda.
Nyorera mbatata uye maziwa anogona kunyorwa zvisina kururama kumusika. Mambatata akanaka ane ruvara rwehuni, ruvara rwemarangi uye ruvara rwemaruva rinopenya mukati. Kune zvakawanda zvakasiyana-siyana zveyam , uye ganda rinogona kunge rakajeka kana rima. Mucheka wepakati uri kubva pakucheka kwezuva kusvika kunotonhora machena kana kuti piniki kusvika kune ruvara rwepepuru.
Zvamunoda
- 1/2 lb. mbatata (yakasvibirira, inenge 1 inotapira yakasvibirira)
- 1/2 mukombe wemukaka (nonfat, 2 muzana, kana mafuta akazara)
- 1/4 tsp munyu
- 1/4 tsp mutsvuku
- 1 cup Parmesan cheese (grated)
- 1/2 mukombe Parmesan cheese (grated)
- 1 1/2 mukombe pasta (uncooked orzo)
Nzira Yokuita Izvo
- Preheat oven kusvika kuma 350 F.
- Putira mbate inotapira uye ubike kusvikira wanyorova uye nyore kubatwa neforogo, inenge maminitsi 45. Bvisa mbatata kubva muvheni (siya muvheni uchienda.)
- Fukidza ganda kubva patebhati. Isa mbata muzvigadzirwa zvekudya nemukaka, munyu uye pepper. Gadzira kusvikira wakasviba, anenge masekondi makumi mashanu. Wedzera 1 mukombe weparmesan cheese, kushandura kusvikira wanyonganiswa mukati, anenge masekondi gumi.
- Muhomwe yepakati-kati, isa mvura kumota. Wedzerai orzo uye gadzirai kusvikira muchinyoro, maminiti kana maviri pasi pematauriro emapuranga. Drain. Dzoka nokukurumidza kune imwe kubika. Ita muitamate muzanganiswa kusvikira yakanyatsovhenganiswa neyo orzo.
- Fukidza 1/2 mukombe wega parmesan cheese kumusoro. Bika rakafukurwa kwemaminitsi makumi maviri. Kuti apedze, ivai pasi pejirare kwema 3-5 maminara kuti musvike kumusoro. Shumira.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 251 |
| Total Fat | 7 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 20 mg |
| Sodium | 515 mg |
| Carbohydrates | 33 g |
| Dietary Fiber | 2 g |
| Protein | 13 g |