Ngangingaqiniseki ukuthi yini engingayilindela lapho izingane zami zomngane zibuza ukuthi zizame le millet gatin casserole. Ngabatshela ukuthi kwakufana ne- quinoa yami macaroni kanye noshizi , abaye bazama futhi bawuthanda ngempela, futhi babethemba okuhle. Isigwebo? Bathi "kuhle ngempela". Ngangimangale kakhulu, futhi angizi ukuthi kungani babethanda kakhulu lokhu kudla (mhlawumbe ukudlala okuncane?), Kodwa lapho unayo: Kuhlolwe futhi kuvunywe ngumuntu oyedwa oneminyaka engu-11 nomunye oneminyaka engu-13 ubudala.
Ukuze wenze le millet gratin casserole gluten-free, shiya isobho soy soy and breadcrumb topping.
Okuzokwenza
- 3/4 indebe yamabele
- 2 izinkomishi amanzi noma imifino umhluzi
- 1 isipuni samafutha omnqumo
- 1/3 anyanisi oqoshiwe
- 3 clove garlic, nengulube
- 1/2 indebe ehlutshiwe amakhowe
- 2-3 amaqabunga amakhulu eSwiss chard noma lacinato kale, amancane aqoshiwe
- 1 isipuni soy sauce (ozikhethela - ungase futhi usebenzise kancane amanzi)
- 1 iqanda
- Ubisi lobisi lwe-1/2 noma ubisi lwe-soy
- 1/3 indebe yeParmesan
- Isipuni esi-3 sincibilika ibhotela noma igargarini noma amafutha omnqumo
- 1 inkomishi isinkwa imvuthu
- Izipuni ezintathu ze-Parmesan ushizi (ozikhethela)
- 1/2 isipuni Isihlwaya sase-Italian
Indlela Yokwenza
Ngaphambi kokushisa ihhavini kuya kuma-375 degrees bese ubeka kancane isitsha se-casserole. Ngiyakuthanda ukusebenzisa i-oil okwenziwa ngamafutha omnqumo ngokwenza lokhu.
Pheka i-millet emanzini noma umhluzi wemifino kuze kufike ithenda, cishe imizuzu engu-15.
Ngesikhathi i-millet ipheka, ukushisa u-anyanisi nogalikhi ngamafutha omnqumo ngamaminithi angu-2-3 ku-skillet enkulu, bese ufaka amakhowe. Ukushisa, ukuvusa, ngomunye umzuzu noma amabili, bese ufaka i-Swiss chard ekhethiwe noma i-kale ne-soy sauce.
Vala i-pan bese uvumela ukupheka umzuzu nje noma amabili, kuze kube yilapho imifino iphihliwe kancane.
Endishini enkulu, shaya iqanda nobisi ndawonye. Hlanganisa ubisi namaqanda ngamathambo, amakhowe okuphekwe, u-anyanisi nemifino kanye noshizi le-Parmesan bese usakazeka kwisitsha sokupheka esilungisiwe.
Esigodini esincane esincane, hlanganisa ibhotela, i-margarine noma amafutha omnqumo nama-breadcrumbs, okukhethwa kukho okuyi-tablespoons amathathu we-Parmesan ushizi kanye nama-seasonings ase-Italy bese ufafaza ngokulinganayo phezu kwe-millet ekudleni kwesitsha.
Vala bese ubhaka kuhhavini imizuzu engu-15. Susa ikhava (ngokucophelela!), Ukwandisa ukushisa kube ngu-425, nokushisa komunye umzuzu we-8-10.
Ukunciphisa amanoni, ngenze le recipe isebenzisa imvubelo yesondlo kanye nobisi lwe-soy kunokuba ubisi obuvamile, futhi namanje kuyiphunga elilinganayo futhi futhi kungenalo ubisi (nakuba kungenasidlo ngenxa yeqanda).
Amaprosesa engeziwe we-Millet
- I-millet yemifino i-patties
- I-millet pilaf ene-pesto, i-kale, nama-mushroom
- I-lentil isinkwa nelayisi ensundu namabele
- I-recipe ye-gluten-free yamatbouleh
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 230 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 41 mg |
| I-sodium | 670 mg |
| Ama-carbohydrate | 27 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 10 g |