Biringanya Parmesan

Zakudya za mafuta otchedwa Eggplant Parmesan zomwe zimakhala zochepa zimapatsa chakudya chamadzulo komanso chopatsa thanzi komanso chimakhala ndi masamba abwino.

Chimene Mufuna

• 2 azungu azungu
• 2 1/2 lbs biringanya, peeled ndi kudula mpaka 1/4 "-thick magawo
• 1/2 chikho chimodzi chowuma
• zinyenyeswazi za mkate
• Mafuta a azitona
• 1 chikho tomato, akanadulidwa ndi madzi awo
• 1/4 chikho chopangidwa ndi basil kapena 1 tsp. zouma
• 1/2 tsp. tsabola wakuda
• 1 chikho chimapanga mozzarella tchizi (pafupifupi 4 oz)
• 1/4 chikho chopangidwa ndi Parmesan tchizi
• 4 cloves adyo
• 1/2 chikho anyezi, odulidwa

Momwe Mungapangire Izo

1. Sakanizani uvuni ku 400 F. Lapepala lophika Lina ndi zojambulazo. Dothi lopopera ndi kupopera osaphika .
2. Muzitsamba zosalimba, yesani mazira azungu ndi 2 tbsp madzi mpaka foamy.
3. Sakanizani biringanya mu dzira azungu, kenaka mukhale zinyenyeswazi za mkate, kukanikiza zinyenyeseni mu biringanya.
4. Ikani biringanya pa pepala lophika lokonzekera ndi kutsanulira mafuta pa magawo a biringanya. Ikani maminiti 30, mutembenuzira biringanya patatha mphindi 20, mpaka mutayika golide ndi kuphika.

1. Sungunulani anyezi ndi adyo ndi mafuta opopera.
2. Mu mbale yamkati, gwiritsani pamodzi tomato ndi madzi awo, basil, mchere, tsabola, adyo, ndi anyezi.
3. Sakanizani 3 tbsp tomato osakaniza pansi pa galasi lopangira makilogalamu 9. Pangani hafu ya biringanya pa supu, supuni theka la tomato wosakanikirana pa biringanya, ndipo perekani hafu ya mozzarella pamwamba. Bwerezani ndi biringanya, phwetekere osakaniza ndi mozzarella .
4. Fukitsani Parmesan pamwamba ndi kuphika kwa mphindi 20, kapena mpaka biringanya ikuwotcherera ndi msuzi akuwonekera.

Pogwiritsa ntchito:

Malori 274, Mafuta 6g,
Ma calories ochokera ku Fat 20%, mapuloteni 18g
Zakudya Zakudya 35g
Cholesterol 20mg
Zida 8g
Sodium 427mg

Gwero: Pulogalamu ya CD-5-A-Day

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	322
Mafuta Onse	10 g
Mafuta okhuta	5 g
Mafuta Osatchulidwa	3 g
Cholesterol	28 mg
Sodium	432 mg
Zakudya	45 g
Matenda a Zakudya	12 g
Mapuloteni	18 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)