Mphepo Yam'nyengo Yam'nyengo Yofiira

Mbalame yotchuka yotchedwa squash casserole-kapena soufflé-imapanga mbale yabwino kwambiri ya tchuthi. Chophika cha casserole chimatha kumangidwanso ndi mkate wodula. Ndikokonzekera kosavuta, osatenga mphindi khumi ndi zisanu. Ntchito yopanga manja imaphatikizapo kudula sikwashi ndi anyezi ndi kusakaniza zosakaniza.

Gwiritsani ntchito sikwashi yachilimwe kapena muzipanga ndi zukini.

Chimene Mufuna

• 2 masentimita mapulogalamu achisanu (chilimi 3 mpaka 4)
• 1 osakaniza anyezi
• Supuni 1 ya mchere wosakaniza
• 1/2 supuni ya supuni ya mchere (kapena kulawa)
• 1/4 supuni ya supuni pansi tsabola wakuda (kapena kulawa)
• 1 chikho mkaka
• Mazira aakulu 2
• Supuni 3 ufa
• Supuni 4 zinasungunuka batala (ogawanika)
• 8 ounces cheddar tchizi (shredded)
• 1/2 chikho zabwino zowuma (breadcrumbs)

Momwe Mungapangire Izo

1. Sungani sikwashi. Dulani mapeto a squash. Lembani sikwashi muzitsulo 1/2-inch.
2. Peel anyezi ndi kuwaza finely.
3. Sakanizani sikwashi wothira ndi anyezi wodulidwa mu supu yaikulu. Phimbani ndi madzi ndi kuwonjezera supuni 1 ya mchere wosakaniza.
4. Ikani saucepan pa sing'anga-kutentha kwakukulu ndi kubweretsa kwa chithupsa. Pezani kutentha mpaka pansi, kuphimba poto, ndi kuphika kwa mphindi 15, kapena mpaka squash ndi wachifundo kwambiri.

1. Yetsani uvuni ku 350 F.
2. Buluu mbale yophika 2-quart.
3. Sungani sikwashi ndi anyezi bwinobwino ndipo panizani. Onjezerani mchere ndi tsabola wokwanira, kuti mulawe.
4. Mu mbale, whisk mazira ndi mkaka, ufa, ndi supuni 3 za batala wosungunuka. Onjezerani tchizi ndikugwedeza mpaka mutakhala bwino.
5. Sakanizani dzira ndi mkaka wosakaniza ndi chisakanizo cha sikwashi.
6. Spoon osakaniza mu okonzeka kuphika mbale.
7. Bani casserole ya squash kwa pafupi mphindi 30.
8. Gwiritsani ntchito mkate ndi mafuta otsala ndi kuwawaza pamwamba pa casserole. Bweretsani kasserole ku uvuni ndikuphika kwa mphindi 10 kutalika.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	465
Mafuta Onse	27 g
Mafuta okhuta	14 g
Mafuta Osatchulidwa	8 g
Cholesterol	134 mg
Sodium	739 mg
Zakudya	38 g
Matenda a Zakudya	4 g
Mapuloteni	20 g

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