Sindinali wotsimikiza kuti ndiziyembekezera chiyani pamene abwenzi anga akufunsa kuti ayese mapuloteni a gratin casserole. Ine ndinawauza iwo kuti ndi ofanana ndi quinoa wanga macaroni ndi tchizi , zomwe iwo ayesera ndipo amakonda kwenikweni, ndipo amayembekeza zabwino. Chigamulocho? Iwo adati "zinali zabwino". Ndinadabwa kwambiri, ndipo sindikudziwa chifukwa chake iwo ankakonda kudya kwambiri (mwina mkate wochuluka?), Koma apo uli nawo: Wayesedwa ndi kuvomerezedwa ndi mwana wazaka 11 ndipo ali ndi zaka 13.
Kuti mupange mapira a gratin casserole a gluten, tisiyeni msuzi wa soya ndi topping breadcrumb.
Chimene Mufuna
- 3/4 kapu yamatsuko
- 2 makapu madzi kapena masamba msuzi
- Supuni 1 ya mafuta a maolivi
- 1/3 anyezi wodulidwa
- 3 cloves adyo, minced
- 1/2 chikho kagawidwa bowa
- 2-3 lalikulu masamba Swiss chard kapena lacinato kale, akanadulidwa ang'onoang'ono
- Supuni 1 ya soya msuzi (mwasankha - mungathe kugwiritsa ntchito madzi pang'ono chabe)
- 1 dzira
- 1/2 kapu mkaka kapena mkaka wa soya
- 1/3 chikho cha Parmesan tchizi
- Supuni 3 inasungunuka batala kapena margarine kapena maolivi
- 1 chikho mkate wanyenyeswazi
- Supuni 3 Parmesan tchizi (mwachangu)
- 1/2 supuni ya tiyi ya ku Italy
Momwe Mungapangire Izo
Kutentha utoto ku ng'anjo ku madigiri 375 ndi kudya mafuta a casserole. Ndimakonda kugwiritsa ntchito mafuta opangira mafuta a azitona.
Kuphika mapira m'madzi kapena masamba msuzi mpaka mpaka wachifundo, pafupi mphindi 15.
Pamene mapira akuphika, itenthe anyezi ndi adyo m'maolivi kwa mphindi 2-3 mu skillet wamkulu, kenaka yikani bowa. Kutentha, kuyambitsa, kwa mphindi imodzi kapena ziwiri, kenaka yikani kudulidwa Swiss chard kapena kale ndi soya msuzi.
Phimbani poto ndipo mulole kuphika kwa mphindi imodzi kapena ziwiri, mpaka mdima usapangidwe bwino.
Mu mbale yaikulu, yesani dzira ndi mkaka palimodzi. Phatikizani mkaka ndi dzira ndi mapira, bowa wophika, anyezi ndi masamba ndi Parmesan tchizi kenaka tifalikira ku mbale yokonzekera kuphika.
Pakati pa mbale yaying'ono, onetsetsani batala, mafuta a margarine kapena maolivi omwe ali ndi zakudya zokhala ndi mkate, mungapangepo supuni zitatu za Parmesan tchizi ndi zakudya za ku Italy ndikuwaza mofanana pamwamba pa mapira mu kuphika mbale.
Phimbani ndi kuphika mu uvuni kwa mphindi 15. Chotsani chivundikiro (mosamala!), Kuwonjezera kutentha mpaka 425, ndi kutentha kwa wina mphindi 8-10.
Pofuna kuchepetsa mafuta, ndapanganso njirayi ndikugwiritsa ntchito mkaka wa mchere ndi mkaka wa soya mmalo mwa mkaka wokhazikika, ndipo akadali okoma komanso opanda mkaka (ngakhale kuti sizing'ombe chifukwa cha dzira).
Maphikidwe Ambiri Ambiri
- Zamasamba zamasamba
- Millet pilaf ndi pesto, kale, ndi bowa
- Chakudya cha lentil ndi mpunga wofiira ndi mapira
- Kagulu kamene kamakhala ndi Gluten kapepala
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 230 |
| Mafuta Onse | 10 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 41 mg |
| Sodium | 670 mg |
| Zakudya | 27 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 10 g |