Ndakanga ndisingazivi kuti chii chaizotarisira apo shamwari dzevana vangu dzakakumbira kuedza iyi millet yakabikwa gratin casserole. Ndakavaudza kuti yakanga yakafanana neyangu quinoa macaroni uye cheese , iyo yavakaedza uye yakada chaizvo, uye yaitarisira zvakanakisisa. Chirevo? Ivo vakati "yakanaka chaizvo". Ndakanga ndisingashamisi, uye handizivi chaizvo kuti nei vaida chidya ichi zvakanyanya (zvichida chingwa chekudya?), Asi ipapo iwe unacho: Chiri checheche-chakaedzwa uye chinogamuchirwa nemumwe wemakore gumi nerimwe nemakore gumi nemakore gumi nemana.
Kuti uite iyi nyamusi gratin casserole gluten-isina, sora muto we soy uye chingwa chekudya.
Zvamunoda
- 3/4 mukombe mutezo
- 2 makapu mvura kana yemiti muto
- 1 tablespoon mafuta omuorivhi
- 1/3 eiii yakagadzirwa
- 3 clove garlic, minced
- 1/2 kapu yakatswa mushwa
- 2-3 mashizha makuru Swiss chard kana lacinato kare, akachekwa maduku
- 1 teaspoon soy sauce (kusarudza - unogonawo kushandisa mvura shoma)
- 1 egg
- 1/2 mukaka wemukaka kana mukaka we soy
- 1/3 mukombe Parmesan cheese
- 3puni yakasvibirira mafuta kana margarini kana mafuta emuorivhi
- 1 cup cup crumbs
- 3 kipuni Parmesan cheese (kusarudza)
- 1/2 teaspoon Italian seasoning
Nzira Yokuita Izvo
Pre-kupisa huni kusvika kune digirii 375 uye zvishoma nezvishoma mafuta gorosi. Ndinofarira kushandiswa kwemaorivhi emafuta anozvigadzirira nokuda kweizvi.
Ika mapepa mumvura kana yemucheka muto kusvikira wanyoro, anenge maminitsi gumi nemashanu.
Apo mhuka iri kubika, kupisa anyanisi uye garlic mumafuta emuorivhi kwema 2-3 maminitsi muchikwata chikuru, ezvo wobva wawedzera mushwa. Kuchenesa, kumutsa, kweminiti imwechete kana maviri, ezvo wobva wawedzera chepped Swiss chard kana kare uye soy sauce.
Ivhara pani uye bvumira kubika kwemaminiti maviri kana maviri, kusvikira miriwo isinganzwisisiki.
Muhomwe huru, kurovai mazai uye mukaka pamwechete. Gadzirai mukaka neii nemashiripiti, mushwa wakagadzirwa, anyezi nemidhoro uye cheparmesan cheese zvino wakapararira muzvigadzirwa zvakagadzirwa kubika.
Mune imwe yakabikwa ndiro duku, iyananidza mafuta akazora, margarine kana maorivhi nemafuta ezvokudya, kusarudza mafuraji matatu eParmesan cheese uye kuItaly seasonings uye kusvina pamwe chete pamusoro pemashire mukubika kubika.
Dhavhara uye kubika muhanuri kwemaminitsi gumi nemashanu. Bvisa chivharo (kunyatso!), Kuwedzera kupisa kusvika ku 425, uye kupisa kune imwe maminitsi 8-10.
Kuti kuderedza mafuta, ndakaitawo mutsara uyu uchishandisa mbiriso yemuviri uye mukaka we soy pane mukaka wenguva dzose, uye uchiri pamwe chete unonaka uyewo usina mairi (zvisinei kwete vegan nekuda kweii).
Mamwe Millet Recipes
- Vegetarian millet patties
- Millet pilaf ne pesto, kare, uye mushwa
- Lentil chingwa nejisi tsvuku uye mapira
- Gluten-isina mapiritsi tabbouleh mapeji
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 230 |
| Total Fat | 10 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 41 mg |
| Sodium | 670 mg |
| Carbohydrates | 27 g |
| Dietary Fiber | 3 g |
| Protein | 10 g |