Ko si idi kan lati ma ṣe ounjẹ gbogbo ounjẹ rẹ lori imọran! Sin yi ti o dara ju kukun-oke " au gratin " pẹlu amuaradagba ayanfẹ rẹ. Awọn ẹran ara ẹlẹdẹ ati ata ṣẹli fi awọ nla ati itọsẹ kun, ṣugbọn awọn igbasilẹ kekere ati mimọ ni o le jẹ apakan ti o dara julọ.
Ohun ti O nilo
- 1 alabọde alubosa (halved ati thinly ti ge wẹwẹ)
- 1 1/2 poun (610 g)
- Yukon Gold poteto (gan thinly ti ge wẹwẹ)
- 1 1/3 agolo (320 mL) ti o ni ẹdinwo cheddar kekere ti o kere julọ
- 1/3 ago (80 milimita) gidi ẹran ara ẹlẹdẹ
- 1/3 ago (80 milimita) ata ataeli (ge)
Bawo ni lati Ṣe O
1. Sisọpa panu 9 x 9 x 2-inch ni pipọ lapapọ pẹlu fifọ sita ti kii ṣe. Gbe idaji awọn alubosa, poteto, warankasi, awọn ẹran ara ẹlẹdẹ, ata ata ati ata ilẹ iyo ni pan. Tun fẹlẹfẹlẹ.
2. Bo ni wiwọ pẹlu bankanje ati gilasi lori ooru alabọde fun wakati kan, yiyi pan lẹẹkọọkan lati yago fun awọn aami to gbona.
Aṣayan onjẹ ti ounjẹ fun iṣẹ: 140 awọn kalori; 2.5 g sanra; 1,5 g ọra ti a lopolopo; 0 g trans fat; 10 idaabobo awọ gbigbọn; 370 miligiramu iṣuu soda; 720 mg potassium; 20 g carbohydrates; 1 g okun; 1 g suga; 10 g amuaradagba; 2% Vitamin A; 45% Vitamin C; 10% kalisiomu; 6% irin
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 247 |
| Ọra pupọ | 14 g |
| Ọra ti a lopolopo | 8 g |
| Ọra ti a ko peye | 4 g |
| Cholesterol | 42 mg |
| Iṣuu soda | 306 iwon miligiramu |
| Awọn carbohydrates | 18 g |
| Fiber ti Dietary | 2 g |
| Amuaradagba | 12 g |