Kolifulawa ndi Cheese Casserole

Izi zokoma, cheesy casserole ndi njira yabwino yokondwera ndi kolifulawa, ndipo imapanga kuwonjezera kokondweretsa chakudya chilichonse, kuchokera ku chakudya chamasiku onse mpaka kumadyerero.

Mkate wodula umakhala wowonjezera komanso umatulutsa ubweya wa mchere, koma ukhoza kuupukuta kapena kuwonjezera ma amondi odzaza mafuta a carb casserole.

Limbikitsani pang'ono ndi kapu ya kaloti yokhala ndi nthunzi limodzi ndi kolifulawa kapena gwiritsani ntchito broccoli mu casserole.

Chimene Mufuna

• Mutu waukulu wa kolifulawa, pafupifupi 1 1/2 mpaka 2 mapaundi, kudula ku florets
• Msuzi
• Supuni 4 batala
• 1/4 chikho
• ufa wokhala ndi cholinga chonse
• 1/2 supuni ya supuni mchere
• 1/8 supuni ya supuni pansi tsabola wakuda
• 2 makapu mkaka
• Supuni imodzi ya dijon mpiru
• Zakudya 1/2 Zakudya za Cheddar, zofewa kapena zofiira
• Kutsekemera
• 1 chikho
• Mkate watsopano wa mkate watsopano
• Supuni 1 yatsopano yodulidwa parsley, mwachangu
• 1/2 supuni ya supuni pansi paprika
• Supuni 2 zinasungunuka batala

Momwe Mungapangire Izo

1. Wiritsani kapena perekani kolifulawa m'madzi pang'ono mpaka mutangotha, pafupifupi 6 mpaka 8 mphindi. Sungani bwino ndi kuika pambali.
2. Kutentha uvuni ku 350 F.
3. Dya mbale yophika 2-quart.
4. Ikani supuni 4 za batala mu supu yaikulu. Ikani saucepan pa sing'anga kutentha ndi kuphika, oyambitsa, mpaka batala wasungunuka. Onjezerani ufa ndikuyambitsa mpaka yosalala. Cook, oyambitsa nthawi zonse, kwa mphindi ziwiri. Onjezerani mchere ndi tsabola. Pang'onopang'ono kuwonjezera mkaka kwa ufa ndi batala osakaniza pamene akuyambitsa. Pitirizani kuphika msuzi, oyambitsa, mpaka mutakhuthala komanso mutukuta. Onetsani mpiru ndi tchizi ndipo pitirizani kuphika, oyambitsa, mpaka tchizi zasungunuka.

1. Onjezerani cholifulawa chotsanulira ku msuzi ndi kusonkhezera mokoma kuti mugwirizane. Spoon kolifulawa ndi tchizi kusakaniza mu okonzeka kuphika mbale.
2. Sakanizani zinyenyeswazi zofewa ndi parsley, paprika, ndi supuni 2 zosungunuka batala; kuponyera kuti mugwirizane bwino. Fukani zinyenyeswazi pa chisakanizo cha kolifulawa.
3. Kuphika kwa mphindi 15 mpaka 20, kapena mpaka casserole ikuwonekera ndi kukwapula sizimawoneka bwino.

Zimatumikira 6.

Malangizo ndi Kusiyanasiyana

• Onjezerani tsabola wa tsabola wa cayenne ku msuzi wa tchizi.
• Kuti mukhale msuzi wochuluka, gwiritsani ntchito gawo la zonona kapena theka ndi theka.
• Gwiritsani mutu wawung'ono wa kolifulawa ndi kuwonjezera makapu awiri kapena atatu a miyala ya broccoli yosavuta kwambiri ku flolo ya broccoli kwa osakaniza ndi tchizi kusakaniza.
• Onjezerani walnuts kapena apecans okometsetsa kuti asakanikizeko.
• Bwezerani mkate wokhala ndi 1/2 chikho cha amondi otsekemera. Pofuna kupaka mafuta a amondi, tifanizani mu dry skillet ndi kuphika pazing'anga kutentha, kuyambitsa nthawi zonse, mpaka pang'onopang'ono ndi zofiira ndi zonunkhira.
• Thirani mchere wokhala ndi mchere wokhala ndi 1/2 kapu ya amondi otsekedwa mu mbale yophimba ma microwave ndi supuni imodzi yokha ya mafuta. Mitundu ya microwave ya amondi ndi batala kwa mphindi zitatu pa 100% mphamvu, kuyambitsa kawirikawiri.

Mwinanso Mungakonde

• Kolifulawa wokazinga ndi Msuzi wa Cheddar
• Kolifulawa ndi Msuzi Wosakaniza Ndi Tchizi la Cheddar
• Kolifulawa wokazinga ndi saladi ya Quinoa
• Kolifulawa Yophika

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	576
Mafuta Onse	38 g
Mafuta okhuta	21 g
Mafuta Osatchulidwa	11 g
Cholesterol	99 mg
Sodium	1,070 mg
Zakudya	37 g
Matenda a Zakudya	5 g
Mapuloteni	23 g

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