Eyi jẹ kan ohunelo ti nhu fun awọn ounjẹ ti a dapọ. Portabella ṣiṣẹ daradara fun ohunelo yii nitori iwọn titobi wọn ati apẹrẹ.
Ohun ti O nilo
- 4 nla portabella olu (ti mọtoto, yọ ki o si gige stems sinu awọn ege kekere)
- 1/4 ago akara akara panko
- 1/4 ago cheddar warankasi (grated)
- 1/2 awọn akara oyinbo kekere (ge)
- 2 tablespoons / bota
- 1 tablespoon
- thyme (alabapade, igbẹ finely)
- 1 tablespoon oregano (titun, finely ge)
- 2 teaspoons rosemary (titun, finely ge)
- 1 clove ata ilẹ (minced)
- iyo lati lenu
- dudu dudu lati lenu
Bawo ni lati Ṣe O
1.Wash olu ati ki o ge si pa stems. Gige stems finely. Darapọ awọn akara oyinbo akara, Olu stems, thyme, oregano, rosemary, ata ilẹ, iyo ati ata ni eroja ounjẹ ati pulusi nipa igba 15. Maṣe ṣe ilana. Ṣiṣara ninu awọn ile-iwe ti a fi pamọ.
2. Gbẹnu oju-oyinbo fun ooru-alabọde giga. Lọgan ti o fẹ lati ooru ati ọtun ṣaaju ki olu lọ pẹlẹpẹlẹ grill, gillia oil grates daradara.
3. Bọ awọn iṣan olu pẹlu epo olifi ati gbe 1/2 tablespoon ti bota inu.
Gbe ori omi gbona lori fun iṣẹju 4. Yọ kuro lati inu irun omi ati nkan na pẹlu adalu oyinbo ati oke pẹlu warankasi grated. Pada si grill ati ki o da afikun awọn iṣẹju mẹrin diẹ.
4. Lọgan ti a daun, yọ kuro lati ooru ati jẹ ki duro fun iṣẹju marun. Pa abojuto sinu awọn iṣẹju kẹrin, ki o si sin. Sisọdi yii le ṣee ṣe bi olutọsi, ẹgbẹ tabi satelaiti akọkọ. Ti o ba ṣiṣẹ bi atẹgun akọkọ, sin awọn ounjẹ ti a papọ pẹlu gbogbo awọn ọya saladi tuntun tabi ẹgbẹ ti o fẹ.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 221 |
| Ọra pupọ | 12 g |
| Ọra ti a lopolopo | 7 g |
| Ọra ti a ko peye | 3 g |
| Cholesterol | 30 iwon miligiramu |
| Iṣuu soda | 239 iwon miligiramu |
| Awọn carbohydrates | 23 g |
| Fiber ti Dietary | 4 g |
| Amuaradagba | 8 g |