Nsomba Yowonjezera Au Gratin

Mukhoza kupeza chakudya chokongoletsera patebulo ngakhale tsiku lanu liri lotanganidwa kwambiri, ndipo nsomba yofulumira pa gratin ndi chitsanzo chabwino. Nkhumba zofiira zoyera zimaphika ku ungwiro ndi msuzi wosavuta ndi tchizi komanso nsomba zokhala ndi mkate. Ingowonjezerani saladi yosokedwa kapena veggies, ndipo muli ndi chakudya chokoma nthawi iliyonse.

Zina zabwino kusankha nsomba ndi haddock, cod, pollock, ndi nsomba . Ngati nsomba zimakhala zazikulu, lolani nthawi yowonjezera; Nsombazi ziyenera kuyamwa mosavuta komanso zikhale zosavuta. Ayenera kulembetsa 145 F pang'onopang'ono-werengani thermometer yomwe imayikidwa pakatikati pa fyuluta yakuda kwambiri ya nsomba.

Ngati mukufuna mitundu yambiri ndi kukoma kokwanira mu mbale, onjezerani 1/2 1 kapu ya mapeyala ophika kapena broccoli ku msuzi. Kapena onjezerani maola 4 a bowa wothira magawo . Chives kapena parsley yokonzedwa ndizosankha bwino zitsamba.

Chimene Mufuna

• 1 1/2 mapaundi a nsomba (pafupifupi 1/2-inch mpaka 3/4-inch thick)
• 1 (10/4-ounce) akhoza kumwa kirimu chasupi (kapena kirimu cha supse ya udzu winawake)
• 1/4 kapu mkaka
• 1/4 chikho chopangidwa ndi Parmesan tchizi (kapena pafupifupi 1/2 chikho cha tchizi chofewa shredded)
• 1 1/2 makapu zofewa mkate zinyenyeswazi zimagwedezeka
• Supuni 3 zinasungunuka batala

Momwe Mungapangire Izo

1. Mpweya wotentha ku 400 F.
2. Buluu chophimba chosakanika chophika chokwanira chokwanira nsombazo pamtambo umodzi.
3. Konzani nsombazo muzakudya zopangira.
4. Mu kanyumba kakang'ono ka saucepan pa sing'anga-yotsika kutentha, phatikiza msuzi ndi mkaka ndi kuphika mpaka kutentha ndi kungomangirira, kuyambitsa kawirikawiri.
5. Thirani kusakaniza kwa msuzi wotentha pamwamba pa nsomba.
6. Fukani tchizi ta shredded pamwamba pa nsomba.
7. Gwiritsani ntchito zowonjezera zitsamba ndi batala wosungunuka ndi kuponyera mpaka ataphimbidwa. Fukani mkate wambiri pa casserole.

1. Kuphika kwa mphindi 15 mpaka 20, kapena mpaka zinyenyeswazi ndi zofiira kwambiri ndipo nsomba ndizosavuta ndipo zimaphika bwino. Nthawi yophika imadalira makulidwe a fillets.

Malangizo

• Ngati mukugwiritsa ntchito zida za nsomba zowonongeka ndipo simunakhale ndi nthawi yoti muwachotsere m'firiji usiku, mukhoza kuzitha msanga m'madzi. Ingosindikizani nsombazo mukhokwe la chakudya cha pulasitiki ndikuziyika thumba mu mbale yaikulu kapena poto la madzi ozizira. Ngati mugwiritsira ntchito microwave kuti muwononge nsomba, chitani musanayambe kukonzekera.
• Pangani msuzi wokometsera ngati mukufuna kupewa msuzi wophika. Sungani 1/4 chikho cha finely chodulidwa udzu winawake kapena bowa kapena ochepa supuni ya shallots mu supuni 3 ya batala. Pamene ndiwo zamasamba ndi zofewa, onjezerani supuni zitatu za ufa ndikuphika kwa mphindi ziwiri ndikuyambitsa nthawi zonse. Pang'onopang'ono khalani mu makapu 1 1/2 mkaka ndikupitiriza kuphika mpaka msuzi wakula. Gwiritsani ntchito msuzi wokometsera kuti mutenge supu ndi 1/4 chikho cha mkaka.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	1067
Mafuta Onse	79 g
Mafuta okhuta	38 g
Mafuta Osatchulidwa	24 g
Cholesterol	230 mg
Sodium	685 mg
Zakudya	35 g
Matenda a Zakudya	2 g
Mapuloteni	56 g

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