Tsvina yakasvibirira yakasvibirira inotyisa inotyisa-gluten-isina kupinda nokuti izvo zvinoshandiswa zvinowanzova ne gluten-pasina uye ndiro iyi yakasimba uye inonaka. Zhizha ndiyo nguva yakanakisisa yekufadzwa nemapuropiki akaiswa muhomwe panzvimbo yavo yepamusoro yekuvandudzwa uye kuwanika kwekugara.
Ground nyuchi, anyezi, tomato , rizi, tesezi uye seasonings zvose zvakazara muhutano bheri tsvina yakanaka inoshandisa zvakanyanya mari inoshandiswa , inoshandiswa.
Kunyange zvazvo chikafu ichi chinotora nguva yekugadzirira, chinogona kugadzirirwa zuva kana maviri zvisati zvatanga kushanda kuti zvive nyore. Kana, zvechokwadi, unogona kusungira pepper yakagadzirwa zvakagadzirwa kuitira kuti ichi chizadzikiso chigadzirire paunenge uri.
Zvamunoda
- 8 guru guru bheri tsvuku
- 2 makapu akabikwa basmati rice
- 1 pound rinonamatira pasi mombe kana nyama
- 2 tablespoons mafuta omuorivhi
- 1/2 mukombe diced bell peppers (kushandiswa kwakachengetwa nehope)
- 1/2 kapu yakatsvaira tsvuku anyezi
- 1/2 mukombe yakatswa celery
- 1 inogona (14.5 ounces) inodzwa tomato
- 1/2 inogona kutora tomato
- 2 yakapwanyika mavhave matsva gorosi
- 1 teaspoon yakasvibiswa mashizha oregano
- 1/2 teaspoon yakasimwa bhasi basil
- 2 maspuniki gungwa munyu, akaparadzaniswa (1 teaspoon yepiritsi inopisa, 1 teaspoon yekugadzira mombe pasi) kana kuti kuravira
- 1/2 teaspoon pasi pasi pepisi
- 2 tablespoons Worcestershire sauce
- 1 1/2 cusp shredded mild Cheddar cheese, akaparadzaniswa
Nzira Yokuita Izvo
- Cheka zvigunwe kubva pepiritsi uye dice kumusoro. Kuisa parutivi. Bvisa mbeu uye membrane kubva kune pepper. Edza kuti usabaya pipper nyama. Izvi zvingatadzisa majisi kuti asvike panguva yekubika.
- Blanche peppers. Zadza hombe huru iyo yakazara nemvura. Wedzera 1 teaspoon yemunyu uye uuye kumota. Wedzera pepper, kuderedza kupisa, kufukidza, uye kumira kwemaminitsi mashanu. Shandisa pepper uye uise parutivi.
- Ika kapu imwe yebhasimasi mupunga maererano nemitemo.
- Wedzera mafuta omuorivhi kune imwe huru skillet. Heat to medium medium. Brown pasi nyuchi. Wedzera diced mimwe mihombe uye kubika musanganiswa kusvikira miriwo iri nyoro asi isati yakabikwa. Wedzera tomate, tomato paste, rakapwanyika garlic, oregano, basil, 1 teaspoon munyu, uye 1/2 teaspoon pepire. Simmer kwemaminitsi gumi.
- Wedzera rizi uye yakabikwa pasi nyuchi inosanganiswa mune ndiro huru. Itai kuti musanganise. Wedzera hafu ye shredded cheddar cheese. Ita kuti unganane. Zvimedu zvepilisi pamwe nenyama kusanganiswa uye nzvimbo mune 3-quart baking dish. Tambanudza mumwe nomumwe pepire uye ugare uri chesi.
- Bika pa350 ° kwemaminitsi makumi matatu kana kuti kusvika cheese ichangotanga kupenya uye yakaonda.
Zvakachengeteka kudya jisi here? Verenga zvakawanda ...
Chiyeuchidzo: Nguva dzose iva nechokwadi chokuti basa rako rinowanika, midziyo, mapani, uye zvishandiso hazvina zvekudya. Nguva dzose verenga zvinyorwa zvemakiti. Vagadziri vanogona kuchinja maitiro emiti pasina chiziviso. Kana usina mubvunzo, usatenga kana kushandisa chigadzirwa usati wasangana nemugadziri kuti uone kuti chigadzirwa chacho hachina chekudya.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 431 |
| Total Fat | 12 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 56 mg |
| Sodium | 740 mg |
| Carbohydrates | 56 g |
| Dietary Fiber | 4 g |
| Protein | 24 g |