Kolifulawa wotsekemera Gratin Casserole Recipe

Zakudya Zofunikira (potumikira)

Zikhala - 132

Mafuta - 10g

Carbs - 3g

Mapuloteni - 8g

Nthawi Yonse 60 min
Konzani 25 min , Cook 35 min
Mapemphero 10 (1/2 chikho aliyense)

Kaya ndi mbali ya phwando la chakudya cha tchuthi kapena mumasangalala usiku wozizira, mbatata ya gratin ndi mbale yololera komanso yotonthoza. Koma ngati mukuyang'ana carbs anu kapena kuyang'ana kuti muwonjezere zakudya zanu, mbatata sizikuyenerera ndalamazo. Ndi pamene kolifulawa yosakaniza gratin amabwera-inu akadakondwera zokoma, cheesy ubwino pamene kupeza thanzi zothandiza kolifulawa. Kolifulawa ali ndi zocheperachepera kwambiri ndi chakudya kusiyana ndi mbatata, pamodzi ndi kachilombo pang'ono. Ena mwa alendo anu sangathe kukuuzani kuti asinthidwe kuchoka ku mbatata kupita ku kolifulawa chifukwa chokoma ndi kusinthasintha ndi zofanana.

Zosakaniza

• 1 wamaluwa wambiri omwe amathira chomera , chodulidwa kapena kudula ku florets
• 1/4 chikho cholemera kwambiri
• Supuni 1 batala
• Supuni imodzi yokonza mpiru
• 1/8 supuni ya supuni nutmeg
• Mazira 3
• 1 1/2 makapu Gruyere tchizi

Kukonzekera

1. Chotsani uvuni ku 350 F.
2. Ikani kolifulawa mpaka mphutsi-kaya ndi microweve, yokutidwa, ndi madzi pang'ono, kapena nthunzi pa stovetop.
3. Kokani kolifulawa ndi zonona, batala, mchere, tsabola, mpiru, zakudya zam'mimba, ndi mbatata yomweyo ngati mukugwiritsa ntchito. Mphukira wotuluka bwino amagwira ntchito bwino, komabe mungagwiritsirenso ntchito blender kapena processor processor. (Ngati mumagwiritsa ntchito blender nthawi zonse, mulole chisakanizo chizizira bwino musanayambe kusakaniza. Zosakaniza zotentha zimakhala zabwino, koma kusakaniza kotentha kumakhala ndi chizoloŵezi "chophulika" pamene chikuphatikizapo chivundikiro.)

1. Onjezani mazira ndi kuphatikiza. Sakanizani kapena musakanizane mu 3/4 ya tchizi.
2. Thirani mu casserole kapena mbale ya gratin, ndi kuwaza ndi otsala chikho tchizi.
3. Dyani mphindi 30 mpaka 40, mpaka pamwamba ndi bulauni. Nthawi yeniyeni idzakhala yosiyana ndi mawonekedwe a mbale yophika.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kuwonjezera masupuni ochepa a mbatata yosakaniza-ndizosankha koma athandizani kusakaniza kusakaniza powonjezera pang'ono. Ndipo ngakhale kuti dzinali silingapangitse kuti liwoneke ngati likhale lachibadwa komanso lopatsa thanzi, mbatata yosakaniza yowonongeka kwenikweni imatulutsa mbatata yophika, kotero amapereka mapuloteni ndi mavitamini ndipo ali ndi mavitamini a B ndi vitamini C.

Kuchuluka kwa mafuta ndi kirimu muyenera kukhala mosiyana pang'ono ndi kolifulawa payekha, monga momwe kuchuluka komwe kulili ndi chinyontho chimasiyanasiyana. (Mungagwiritse ntchito mutu waukulu wa kolifulawa - ingowonjezerani dzira ndi zina zowonjezerapo kuti mukwaniritse zowonongeka.) Komanso, mkaka ukhoza kukhala m'malo mwa casserole yocheperapo, yokhala ndi ma carbs pang'ono.

Malangizo Ophika ndi Kutumikira

Izi zowonjezera ndizolifulawa wothira ndi kuwonjezera mazira, tchizi, ndi pang'ono nutmeg, zophikidwa mu casserole kapena mbale ya gratin. Ngati muonjezera dzira yowonjezerapo, zimakhala zovuta kwambiri komanso zimakopeka kwambiri. Izi zikhoza kupangidwa patsogolo ndi kuphikidwa asanayambe kutumikira; ngati kuzizira, zimatenga mphindi 15 mpaka 20 zowonjezera kuti zophike.