Tina Green Bean Casserole

Tuna yosavuta ndi casserole ya masamba imabwera limodzi ndi msuzi woyera woyera. Zakudya zobiriwira zobiriwira, nsomba, ndi diced zokongoletsera zimapanga casserole chokoma ndi ma carbs ochepa. Ngati simukuwerengera carbu, tumizani casserole ndi mpunga wophika wophika kapena Zakudyazi.

Bowa lam'chitini kapena watsopano wothira mafuta ndi mwayi winanso wosakaniza ndi kapangidwe kake. Pakani casserole yonse, yanizani mpunga wophika-mphika 1 1/2 mpaka 2-mu mbale yophika chophika musanawonjezere nsomba ndi nyemba zobiriwira.

Lembani pamwamba pa casserole ndi zina zotsekedwa zaku French zozizira ngati mukufuna, kapena kuwaza pafupifupi 1/2 chikho cha mikate yowonjezera pamwamba musanalowe mu uvuni.

Chimene Mufuna

• Supuni 2 batala
• Supuni 3
• ufa wokhala ndi cholinga chonse
• 1/2 supuni ya supuni mchere
• 1/4 supuni ya supuni
• 1 1/3 makapu mkaka
• 2 (7 ounce) zitini zitini (zotsekedwa, madzi osungidwa)
• 1/2 supuni ya supuni yowumitsa thyme
• 1/2 chikho cha celery (finely diced)
• 1 1/2 makapu nyemba zobiriwira (zatsopano kapena zophika zophika)

Momwe Mungapangire Izo

1. Kutentha uvuni ku 350 F.
2. Dothi lofewa kwambiri ndi mbale 1 1/2-quart kuphika (mbale ya 11-in-7-inch baking pan kapena mbale 8-inch mbale kuphika).
3. Mu sing'onoting'ono chokwanira, phulusa 2 supuni ya batala; kuphatikiza mu ufa, mchere, ndi tsabola. Onetsetsani mpaka zosalala. Pitirizani kuphika kwa mphindi ziwiri ndikupitiriza kuyambitsa.
4. Pang'onopang'ono kuwonjezera mkaka ndi kupitiriza kuphika mpaka wokhuthala, oyambitsa zonse.
5. Onjezani zouma zouma, tuna, madzi osungidwa kuchokera ku tuna, celery, ndi nyemba zobiriwira; Sakanizani bwino.

1. Tumizani nsomba ndi nyemba zobiriwira ku mbale yokonzeka yophika ndikuphika kwa mphindi 25 mpaka 30.
2. Gwiritsani ntchito casserole ndi mpunga wophika wophika kapena Zakudyazi, ngati mukufuna.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	297
Mafuta Onse	11 g
Mafuta okhuta	5 g
Mafuta Osatchulidwa	4 g
Cholesterol	46 mg
Sodium	410 mg
Zakudya	24 g
Matenda a Zakudya	6 g
Mapuloteni	24 g

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