Turkey Kielbasa, Rice uye Vegetable Casserole

Ichi ndicho chimwe chezvinyorwa izvi zvakaderera zvinokuita kuti uone kuti kudya kwemanheru kunogona kuuya pamwe chete zviri mune firiji. Haisi kungova nemwoyo wose chete, asiwo hazvina mari uye hukuru hunoita mberi uye hunopisa usati washumira ndiro, yakakwana kuti uungane usiku hwakatangira uye ugoenda muchoto kana iwe uchidzokera kumba mushure mezuva rakabatikana. Kunotonhora kutonhora kunyaradza zvokudya .

Iwe haufaniri kushandisa rizi rakasvibiswa zvachose, kunyange zvazvo rinogadzira casserole inoshamisa. Zvinotora nguva yakareba kuti ugadzike kupfuura mucheka mutsvuku , saka ronga izvozvo. Iwe unogonawo kushandisa mamwe mairi pano, kubva pahara kusvika kubhari kuenda ku quinoa- gadzira zvakakodzera kuisa mazano.

Zvamunoda

• 1 cup cupcake onion
• 1 tablespoon minced garlic
• 3 makapu shredded kabichi
• 1 mukombe black pearl rice
• 1 3/4 mukombe mvura
• 1/2 mukombe Italian parsley (yakagurwa)
• 2 makapu tomato muto
• 1 (13-ounce package) turkey
• kielbasa (tsvina)
• 1 mukombe shredded Mexican blend cheese (kana cheddar)

Nzira Yokuita Izvo

1. Preheat oven kusvika 350 ° F. Girai girasi 11 x 9-inch oval kana kuti yakapoteredza kubika ndiro.
2. Muchikwereti chikuru, sungai eonisi uye garlic pamusoro pepakati mukati memaminitsi mashanu, kana kuti kusvikira anyanisi anyora. Wedzera iyo kabichi uye shandisa kune imwe maminitsi mashanu, kusvikira kabichi inotanga kuda. Wedzera risi nemvura, simbisa, kufukidza, uye uuye kumimhanzi. Itai kuti moto udzike zvishomanana, uye ramba uchiita mhepo kwemaminitsi 40 kusvika ku45, kana maererano nehuwandu hwemashoko.

1. Tora rice yakabikwa uye kabichi mumudziyo unosanganisa, uye wobva wawedzera parsley uye kielbasa. Tora kuti ubatanidze, wozoshandura kuva ganda rakagadzirwa. Fukidza nejisi, uye gadzirai kwemaminitsi makumi maviri nemashanu, kusvikira chinhu chose chiri kupisa, uye cheese inonyunguduka. Shingairira kupisa.

Nutritional Guidelines (pakushanda)
Calories	451
Total Fat	25 g
Saturated Fat	10 g
Unsaturated Fat	9 g
Cholesterol	66 mg
Sodium	797 mg
Carbohydrates	40 g
Dietary Fiber	4 g
Protein	17 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)