I-Green Bean Casserole

Le-tuna elula ne-casserole yemifino ihlangana ndawonye ne-sauce emhlophe elula. Ubhontshisi obusikiwe obusiwe, i-tuna, nesilimo esidliwayo esinamagatsha anamanzi aphekwe ngamafutha enza i-casserole esiphundu ne-carbs embalwa. Uma ungabala ama-carbs, sebenzisa i-casserole ngenye irayisi eliphekiwe eliphekiwe noma ama-noodle.

Amakhowe akhishwe ngamanqamu noma amasha angenye indlela yokunambitheka okunye nokuthungwa. Ukuze uthole i-casserole yonke-in-eyodwa, usakaze ungqimba welayisi eliphekwe-cishe 1 1/2 kuya ku-2 izinkomishi-esitsheni esilungisiwe sokubhaka ngaphambi kokuthi ungeze ingxube ye-tuna ne-bean.

Phakamisa i-casserole ngezinye ze-anyanisi othosiwe ngesiFulentshi uma ungathanda, noma ufafaza cishe i-1/2 indebe ye- breadcrumbs ekhonjiwe phezulu ngaphambi kokuba ifike kuhhavini.

Okuzokwenza

• 2 wezipuni ibhotela
• 3 wezipuni
• ufulawa wonke
• 1/2 isipuni usawoti
• 1/4 isipuni pepper
• 1 1/3 izinkomishi ubisi
• 2 (ama-7-ounce) amathini amatafula we-tuna
• 1/2 ithisipuni i-thyme eyomile
• 1/2 inkomishi yesilimo esidliwayo esinamagatsha anamanzi (aqoshwe kahle)
• 1 1/2 izinkomishi ubhontshisi oluhlaza (fresh noma frozen kuphekwe)

Indlela Yokwenza

1. Sishisa i-ovini ku-350 F.
2. Faka ibhotela elincane 1 dish / 1-2-baking dish (i-11-by-7-inch-inch baking pan noma isitsha sokubhaka isikwele esingu-8 intshi).
3. Epanini elingaphakathi, izipuni ezimbili zokushisa zebhotela; faka ufulawa, usawoti kanye nopelepele. Faka kuze kube bushelelezi. Qhubeka ukupheka imizuzu emibili ngenkathi ugqugquzela njalo.
4. Kancane kancane wengeze ubisi bese uqhubeka upheka kuze kube yilapho ugcwala, uvuselela njalo.
5. Engeza i-thyme eyomile, i-tuna, i-juice egcinwe kuyo i-tuna, isilimo esidliwayo esinamagatsha anamanzi, nobhontshisi obuluhlaza; mix kahle.

1. Dlulisa i-tuna kanye nobhontshisi obuluhlaza kwisitsha sokupheka esilungisiwe bese ubhake imizuzu engu-25 kuya kwezingu-30.
2. Khonza i-casserole ngelayisi eliphekiwe eliphekiwe noma ama-noodle, uma ngabe ufisa.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	297
Inani lamafutha	11 g
I-Fat egcwele	5 g
I-Fat Unsaturated	4 g
I-cholesterol	46 mg
I-sodium	410 mg
Ama-carbohydrate	24 g
I-Fiber Dietary	6 g
Amaphrotheni	24 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)