Izvi zvakashata-mafuta Eggplant Parmesan ndiro inoita kudya kunonaka uye kunovaka muviri kudya uye inosanganisira miriwo ine utano.
Zvamunoda
- 2 mazai vatsvene
- 2 1/2 lbs eggplant, peeled uye kudonha kusvika mukati me 1/4 "-thick slices
- 1/2 cup cup dry
- chingwa chinoputika
- Olive mafuta spray
- 1 kapu tomate, yakagurwa nejusi yavo
- 1/4 kapu yakasimwa basil itsva kana 1 tsp. dzakaomeswa
- 1/2 tsp. black pepper
- 1 cup shredded part-skim mozzarella cheese (inenge 4 oz)
- 1/4 kapu yakagadzirwa Parmesan cheese
- 4 clove garlic
- 1/2 kapu kaiii, yakasarudzwa
Nzira Yokuita Izvo
- Preheat oven kusvika 400 F. Mutsara wekubheka pepa. Shandisa zvipfeko zvinokonzerwa nekuputika kupisa spray .
- Mune chidimbu chiduku, kurova mazai vatsvene uye 2 tbsp yemvura kusvika mhepo yakadzika.
- Dharirai mazai mukati meii vatsvene, uye muve zvingwa zvechingwa, muchivhara makwenzi muypirplant.
- Ita eggplant pazvigadzirwa zvakagadzirwa zvakagadzirwa uye shandisa mafuta epirplant slices. Bika maminitsi makumi matatu, kutenderera kubereka shure kwemaminitsi makumi maviri, kusvikira hutete hwegoridhe uye kubikwa.
- Sungai anyanisi uye garlic nemafuta spray.
- Muchidimbu chemasvikiro, simbisa pamwe tomato uye jisi yavo, basil, munyu, pepper, garlic, uye anyanisi.
- Spoon 3 tbsp yeiyo musanganisi muzasi kwe 9 "square girafu kubika ndiro Nyora hafu yeikuta pane sauce, spoon hafu yekusara musanganisi pamusoro peiiplant, uye shandisa hafu ye mozzarella pamusoro. .
- Fukidza Parmesan kumusoro uye kubika kwemaminitsi makumi maviri, kana kuti kusvikira eggplant iri kuputira uye kupisa muto.
Per Serving:
Zvinyorwa 274, Fat 6g,
Maorikiti anobva kuFat 20%, mapuroteni 18g
Carbohydrates 35g
Cholesterol 20mg
Fiber 8g
Sodium 427mg
Kunobva: CDC 5-A-Day Campaign
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 322 |
| Total Fat | 10 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 28 mg |
| Sodium | 432 mg |
| Carbohydrates | 45 g |
| Dietary Fiber | 12 g |
| Protein | 18 g |