- Ndi na-edozi 12.9 g
- Abụba 9.1 g
- Carbohydrates 4,9 g
Ntụziaka nke dị mfe site na nkwụsị nke na-eme ka a na-eri nri akwukwo nri casserole na broccoli, ero na ose mgbịrịgba n'ụlọ.
Ọrụ Kwa Ogwe: 4-6 servings
Ntụziaka site na nkwụsị
Akwukwo nri achicha bu nri di mfe ma di nma ma sie ike nke diri ndi okenye na umuaka. Isi nri achicha na-enweghị anụ na akwa na oven dị ka uzommeputa akọwapụtara n'okpuru ya site na iji nzọụkwụ site na foto anaghị esiri ike. Enwere ike itinye efere na nri ndị mmadụ na-eri ma ọ bụ nwee ezigbo ahụike (PP).
Akwadoro ka ejiri yogot eke maka ejiji akwa akwa na enweghi nri ma obu ekpomeekpo. Ma ọ bụrụ na ọ bụghị, ị nwere ike ịzụta ude gbara ụka dị ala ma jiri nwayọọ mee ka mmiri dị ọcha.
Kwụpụ 1
Gaa n'ihu ma dozie akwa ahụ. Iji mee nke a, saa elu ahụ, kpụọ oke mmiri ma belata pasili n'ime obere iberibe, mgbe iwepụsịrị ị ga. Wunye yogọt ma ọ bụ ude utoojoo (gbanye mmiri na nha nke 2 ruo 1, n'otu n'otu) n'ime nnukwu efere miri, nnu, tinye ngwa nri ọ bụla ị họọrọ na mkpuru ahihia. Gwakọta nke ọma. Gbanwee oven ka o kpoo ruo ogo 180.
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Nzọụkwụ 2
Wepu ọka mkpọ n'ime ite ma tufuo n'ime colander. Itucha mgbịrịgba na-ede ede, mushrooms na broccoli juputara n'okpuru mmiri na-agba agba. Ebipụ elu site na ose ma bee n'etiti site na mkpuru osisi, kewaa broccoli n'ime inflorescences, bepụ isi okpokoro nke mebiri emebi nke anụ ahụ site na ero, ma ọ bụrụ na ọ bụla. Bee ihe ose n'ime nnukwu iberibe, ero ya na ukwu ya - mpekere. Ghichaa chiiz siri ike na grander grater.
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Kwụpụ 3
Were efere mmiri ma jiri brọsh silicone jiri nwayọọ gwuo ala na akụkụ ya na mmanụ ihe oriri. Tinye ero na broccoli na akwa mbụ, jiri nwayọọ wụsa ihendori. Ekem tinye ọka drained na ata ede.
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Kwụpụ 4
Wunye ihendori fọdụrụnụ n'elu ihe ndị ahụ ka akwụkwọ nri niile wee kpuchie ya. Debe mpempe mmiri na oven maka ọkụ maka nkeji iri abụọ.
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Nzọụkwụ 5
Mgbe oge ahụ akọwapụtara gafere, wepụ ụdị ahụ na elu ọrụ, tinye akwa oyi akwa nke grated cheese wee weghachi efere ahụ iji ghee maka minit 5-10 ọzọ (ruo mgbe obi dị nro).
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Kwụpụ 6
Tọọ ụtọ akwukwo nri casserole dị njikere. Tupu ojiji, ka efere guzo na ụlọ okpomọkụ maka nkeji 10, wee bee n'ime akụkụ ma jee ozi. Can nwere ike Ọzọkwa icho mma n'elu na elu. Kporie nri gị!
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