Vegetable gratin inonaka, yakashongedzeka kudya. Inogadzira chikamu chikuru chekudya chinoshanda zvakanaka nevakawanda nyama nehove ndiro . Zvadaro, idya chikamu chikuru uye iwe une kamba huru, nekuda kwemasikati mashoma kana kunyange kudya kwemanheru, wedzera chingwa chakasvibirira kune rumwe rutivi uye iwewo une chikafu chokuzadza.
Chinhu chiduku chiduku chekusanganisa chakavanzika, huku yekukuisa, inenge isingaonekeki yakavanzwa mucheki uye michero yemiriwo inosanganiswa, asi inopa ndiro chinhu chakaoma kunzwisisa. Kana iwe uri kushandisa chikafu ichi kune umwe wezvinomera, zvino sasiya nyama yehuku.
Zvamunoda
- 1 tinyanisi ediki, yakagadzirwa zvakanaka
- 1 tablespoon mafuta omuorivhi
- 2 tablespoons
- furawa yechinangwa chose
- 3/4 teaspoon munyu
- 1/4 teaspoon pasi pasi pepiresi
- 1/2 teaspoon
- nyuchi dzinokonzera
- 1 1/2 makapu mukaka wose
- 1 pound broccoli, chopped
- 2 makapu akachekwa mashizha sipinashi
- 1 pound zucchini, yakasarudzwa
- 1 1/2 makapu shredded Cantal cheese (substitute cheddar)
- 3 tablespoons bata, yakanyauka
- 1 cup cupcrumbs
- 1/4 mukombe Parmesan cheese
Nzira Yokuita Izvo
- Preheat ovheni kusvika ku 375 F uye kukoka gorosi huru gorosi.
- Gurisa sungai eiii mumafuta emuorivhi kwemaminitsi mashanu muhomwe yepakati yakasarudzwa pamusoro pepakati moto. Fukisa furawa pamusoro peeiii uye ramba uchidhonza musanganiswa kwemasekondi makumi matatu. Wedzerai munyu, pepisi, huku yekukuisa, uye mukaka pani uye simbisai nguva dzose kusvika pamaminitsi matatu kusvika ku5 kusvikira muto unowedzera.
- Itai kuti mugoroko wakagadzirirwa, sipinashi, zucchini, uye cheese mujisi, uunze musanganiswa kuti unongomira chete, wozoita kuti uve mugricin dish buttered. Ita pamwe chete iyo yakanyunguduka mafuta, zvingwa zvechingwa, uye 1/4 mukombe Parmesan cheese, uye usasa zvingwa zvepamusoro pa gratin.
- Bika gorokini gratin muvheni yekare yakapetwa kwemaminitsi makumi matatu kusvika ku40, kusvikira ichipisa uye ichiputika, mishonga inenge iri nyoro, uye zvingwa zvechingwa zvakashandurwa zvendarama.
Alternatives
Izvo zvinongoratidzirwa zveizvi zvinoreva kuti unogona kusunungura miriwo kuti ienderane nekunakidza kwako, nguva yegore, kana kuti pocketbook. Iri kero rinotsigira mimwe miriwo mitema, asi hapana chikonzero chekuwedzera mahomwe mashoma, kana kuti pamusoro payo nechingwa chine nyama nyanya.
Cheese mumutsara uyu wekare ndiyo Cantal. Cantal ine unhu hwakasiyana chaizvo hunoshanda zvakanaka nemiriwo. Iwe unogona kubvisa cheese nokuda kwezvaunoda, mbuzi cheki kana che crumbly blue cheese inoshandawo zvakanaka.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 326 |
| Total Fat | 18 g |
| Saturated Fat | 10 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 42 mg |
| Sodium | 526 mg |
| Carbohydrates | 28 g |
| Dietary Fiber | 4 g |
| Protein | 14 g |