Mushure mekubonga, ini nguva dzose ndinofunga pamusoro pezvokudya zvandinoshumira uye ndinofungidzira zvimwe zvandingaita navo. Antique Broccoli imhembera yemhuri inofarira kudya iyo yandinoda. Saka ndaive nekufungidzira-sei usingawedzere nyama dzekudya mukereke iyoyo uye uchinjeka kuti ive mundiro huru?
Chii chakabaya!
Iyo miriwo ine nyoro, cheesy muto, nyama dzakasvibirira , uye zvinotyisa zvinokonzera kuti zvose zvibatanidze kuita zvinoshamisa zvinonaka zvekudya. Ndakatowedzera muto mutsva nokuti nyama dzekudya dzinotora chikamu chakawedzerwa mundiro.
Imwe nyuchi: usashandisa broccoli yakakangwa mune ino kamukira. Iwe unoda hukuru hwegroccoli kuitira kuti dzigadzire maitiro avo panguva yose yekubika uye kubika.
Zvose zvaunoda kushandira pamwe chete ndeyehodhi yakasvibira yakakandwa kune dzimwe avocados uye mazambiringa mazambiringa uye inoputirwa neairretic vinaigrette. Iyi kamukira ndeyekudya mune imwechete: Une miriwo, nyama, uye chingwa. Wedzera girazi rewaini tsvuku kana tsvuku uye bhabheri inotora dessert kuitira kudya kwakanaka uye nyore.
Zvamunoda
- 1/4 mukombe wemafuta
- 2 anyanisi, akachekwa
- 4 clove garlic, minced
- 1/3 mukombe weupfu
- 2-2 / 3 makapu mukaka wose
- 1/4 teaspoon munyu
- 1/8 teaspoon pepper
- 1/2 teaspoon yakaoma marjoram mashizha
- 2 makapu shredded Havarti cheese
- 1-1 / 2 makapu ane shredded Colby cheese
- 1 (16 ounce) purogiramu yemupunga mupunga
- meatballs , thawed
- 1 (16 ounce) pakapetwa broccoli florets, yakanyongedzwa uye yakasvibiswa
- 1 (16 ounce) paseti yakanyorova yakatswa karoti, yakanyongedzwa uye yakasvibiswa
- 2 makapu anotapira gorosi rose chingwa
- 1/2 kapu yakagadzirwa Parmesan cheese
- 1/4 mukombe bhotela, yakanyauka
Nzira Yokuita Izvo
- Preheat oven kusvika 350 ° F. Shandisai 9 "x 13" girazi kubika ndiro neyokubika kubika spray uye kuisa parutivi.
- Muchikwereti chikuru, funganya 1/4 mukombe bhotela pamusoro pemhepo inopisa. Wedzerai anyanisi uye garlic uye mugadzire, muchikurudzira, kusvikira miriwo iri nyoro, inenge maminitsi mana.
- Wedzera furawa uye kubika, uchifambisa newaini whisk, kusvikira mushure wekusanganiswa kwemaminiti 1. Musarega ichi chisanganiswa chine tsvina.
- Wedzera mukaka, munyu, pepper, uye marjoram mashizha. Ika uye fukisa pamusoro pemhepo yakadzika kusvikira muto unowedzera. Ita muHararti neColby cheeses kusvikira mucu wanyunguduka uye musanganiswa uri nyore (kunze kwemiriwo, zvirokwazvo).
- Wedzerai nyama, ma-broccoli, uye makaroti uye musanganise zvinyoro. Dururirai musanganiswa muhari yakagadzirwa kubika.
- Muchidimbu chemasvikiro, sanganisira zvimedu zvechingwa, Parmesan cheese, uye kusungunuka borosi uye kusanganiswa. Fwanya pamusoro pe casserole.
- Bika kwemaminitsi makumi matatu kusvika ku40 kana kusvika casserole ichidengenyeka uye chingwa chikafu chinoputika chine ruvara uye chine tsvina. Shumira pakarepo.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 687 |
| Total Fat | 37 g |
| Saturated Fat | 21 g |
| Unsaturated Fat | 11 g |
| Cholesterol | 97 mg |
| Sodium | 898 mg |
| Carbohydrates | 64 g |
| Dietary Fiber | 7 g |
| Protein | 28 g |