Le-recipe ye-ingulube ne-rice casserole iresiphi isidlo esisodwa esibhakabhakeni esilukwa kalula esisodwa umndeni wakho uzothanda. I-cops ye-ngulube iboshiwe bese ihlanganiswa nemifino kanye nengxube elula ye-gravy sauce phezu kwelayisi. Engeza imifino noma isipinashi emanzini ngaphambi kokubhaka ngombala owengeziwe nokuvutha.
Uma ufushane ngesikhathi, sebenzisa izikhwama ezimbili zokushisa ama-microwave Ready Rice, noma sebenzisa ilayisi le-cauliflower elinyathelwe ngama-microwave (bheka amathiphu nokuhluka) kocingo lwerayisi ukuze ugcine ama-carbs okungenani.
Okuzokwenza
- 1 isipuni ibhotela
- 2 wezipuni
- amafutha omnqumo (ahlukaniswe)
- Isanqante esiphakathi esine-1 (eqoshiwe)
- 1/2 inkomishi anyanisi oqoshiwe
- 2 izimbambo zesilimo esidliwayo esinamagatsha anamanzi (lisikiwe)
- Ama-ounces amakhowe ayi-8 (aqotshiwe)
- I-4 isikhungo sinqunywe ukukhipha ingulube yengulube (cishe ubukhulu obuyi-1 intshi - engenamuntu noma ithambo-in)
- usawoti wokugcoba kanye nomsundu omnyama omusha, ukunambitha
- 1/2 indebe eyomile iwayini elimhlophe
- 1 ingxube ye-ingulube ye-piggy gravy
- 1 indebe ephansi ye-sodium noma ye-inkukhu engavunyelwe
- Izinkomishi ezi-3 eziphekwe ilayisi eliphekiwe
Indlela Yokwenza
- Sishisa ihhavini ku-325 F.
- Gcoba kancane i-2 1/2 kuya ku-3-quart dish ye-casserole engajulile.
- Beka ibhotela ne-1 isipuni samafutha omnqumo esikhwameni esikhulu bese ubeka phezu kokushisa okukhulu.
- Lapho ibhotela liqhekekile, engeza isanqante eqoshiwe, anyanisi oqoshiwe, nesilimo esidliwayo esinamagatsha anamanzi aqoshiwe. Hlanganisa imifino ngenkathi ugqugquzela njalo kuze anyanisi anyathele futhi izaqathe zithenda. Engeza amakhowe bese upheka, uvuselela, cishe imizuzu engaba ngu-3 ukuya kwemi-4 ubude, noma kuze kube yilapho isundu. Susa imifino epulangwe bese ubeka eceleni.
- Yengeza isipuni esisele samafutha omnqumo esikhwameni bese ukwandisa ukushisa kuya phezulu. Ufafaza i-cock chops kancane nge usawoti ongokwesibhakabhaka kanye nomswakama omnyama omusha bese uwafaka esikhwameni. Pheka imizuzu engama-5 ohlangothini ngalunye, noma kuze kube mnandi. Engeza iwayini, i-gravy mix, nesitokisi noma amanzi epanini bese uvuselela ukuhlanganisa. Engeza imifino emuva esikhwameni bese uqhubeka ukupheka imizuzu emibili, noma kuze kube yilapho usukile.
- Sakaza irayisi elishisayo eliphekiwe kwisitsha esilungisiwe sokubhaka.
- Hlela ama-chops yengulube nemifino phezu kwelayisi bese uthela umsizi ngaphezu kwakho konke.
- Bhaka, ungambuliwe, imizuzu engu-20, noma uze ushise.
- Khonza ama-chops yengulube nelayisi ngama-biscuits noma ama-dinner rolls kanye nesaladi ephosiwe, uma ngabe ufisa.
Amathiphu nokuhluka
- Thumela iwayini bese usebenzisa indebe ye-apple cider noma i-1/2 engaphezulu noma amanzi.
- Sebenzisa i-can noma imbiza yamakhowe alicwetshiwe (akhishwe) esikhundleni samakhowe amasha.
- Engeza izindebe eziyi-1 kuya kwezingu-2 ze-peas ezitshisiwe noma ubhontshisi obuluhlaza ku-chops yengulube ne-sauce nje ngaphambi kokubhaka.
- Ilayuni kalayuni: i-grate 1 encane kuya enhlokweni ephakathi kwe-cauliflower nge-grater yokudla noma inqubo yokudla nge-attachment ye-grater. Lahla iziqu ezinzima zekholifulawa. Beka "irayisi" esitsheni esiphephile se-microwave; ukuphonsa nge isipuni 1 samafutha omnqumo noma ibhotela elicibilikile bese umboza isitsha nge-plastiki. I-microwave ngamandla angu-100% cishe amaminithi amathathu.
Ungase futhi uthande lezinkukhu ezilula ze-ngulube eziphekwe ngewayini noma i- skillet yengulube ye-ngulube ne-bacon e-creamy ne-wine sauce . Noma zama le ngulube ye-ngulube nelayisi ubheke .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1184 |
| Inani lamafutha | 40 g |
| I-Fat egcwele | 13 g |
| I-Fat Unsaturated | 18 g |
| I-cholesterol | 184 mg |
| I-sodium | 512 mg |
| Ama-carbohydrate | 125 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 70 g |