Le iresiphi yamazambane u-O'Brien kuyindlela enhle yokusebenzisa amazambane abilisiwe noma abhakawa asele. Eqinisweni, kufaneleka ukupheka amazambane ambalwa nje ukuze ube nezinsalela ukuze wenze lesi sithonjana siduduze ukudla.
Lokhu kuhluka kwendlela yokudabukela yendabuko yama-apulazi u-O'Brien ubizwa ngokuthi i-O'Brien au Gratin Amazambane futhi itholakala encwadini yokupheka encane ebizwa ngokuthi "Incwadi kaMnu Rasmussen's One-Arm Cookery." Akukhona ukuthi uNkk. Rasmussen wayenengalo eyodwa kuphela, ingalo eyodwa yayivele izinikele ekubambeni ubhiya ngenkathi epheka.
Okuzokwenza
- 2 amafutha wezipuni (noma i-bacon grease)
- 1/2 encane
- bell pepper (eluhlaza, oqoshiwe ngokweqile, cishe 1/2 indebe)
- Amazambane ama-2 aphakathi (ama-litto asele asebilisiwe, noma ama-mbatata amakhulu ama-1 amaningi asele; uthathe ama-cubes angu-1/2 "
- 4 anyanisi aluhlaza (uthathe ubude be-1/2 ", cishe indebe ye-2/3)
- 1 i-clove enkulu ye-clove (eqoshiwe)
- Usawoti kanye nomnyama omnyama ukunambitha
- 1/3 indebe i-Parmesan, i-Asiago, i-Romano noma i-cheddar ushizi, i-shredded
Indlela Yokwenza
- Sishisa amafutha noma i-bacon grease ku-skillet phezu kokushisa okuphakathi.
- Engeza i-pepper bell bese upheka cishe imizuzu emibili, uvuselela kanye noma kabili.
- Faka amazambane, u-anyanisi oluhlaza kanye negalikhi. Isizini ngosawoti kanye nopelepele bese upheka elinye imizuzu emi-3, uvuselela ngezikhathi ezithile.
- Spread ingxube yamazambane ngokulinganayo esikhwameni bese ufafaza ushizi. Uma usebenzisa ushizi we-cheddar sebenzisa i-skillet engewona.
- Vala i-pan bese upheka imizuzu engu-5 ukuya kwangu-7 ubude, noma kuze kube yilapho uhlangothi olungezansi lwamabhati amazambane lubohwa.
Ulwazi Lomsoco Ngezambatho Zokuzenzela OBrien
Kunzima ukwazi ulwazi olunembile olunempilo mayelana nezitsha zokuzenzela ezifana namazambane u-O'Brien ngoba izindlela zokupheka ziyahluka kakhulu. Njengomthetho jikelele wesithupha, i-cup of three-fourths yamazambane owenziwe ngokuzithandela u-O'Brien aqukethe cishe ama-kilojoule angu-160 kanye no-30 amagremu we-carbohydrate. Umthombo omuhle wamavithamini C, A no B6. Kodwa zokupheka ezinjengalezi, isibonelo, ziqukethe ushizi, okungaziningi, futhi ngaleyo ndlela ulwazi olujwayelekile mayelana namakholori namafutha kudingeka lilungiswe phezulu kwi-akhawunti ye-ushizi. Ngakho-ke, ngokuqinisekile, kufanele uthi "ubani okhathalelayo, kuyamnandi" uma lesi sidlo sisemenyu.
Amazambane kanye nama-Irish
Amazambane angumthombo omkhulu wokudla. Ama-Irish axhomeke kumazambane ekhulwini le-19 ngenani elikhulu lokudla kwabo ngenxa yalesi sizathu, futhi yingakho indlala yamazambane yase-Ireland kusukela ngo-1845 kuya ku-1852 yayilimaza kakhulu ama-Irish. Indlala yayiyisisusa esinzima sokufuduka kwe-Ireland ukuya e-United States ngaleso sikhathi.
Omunye amazambane aqukethe amakholori angu-110 futhi upake i-punch, ene-potassium amaningi, amavithamini C no-B6 nensimbi. Akuqukethe amafutha, i-cholesterol noma i-sodium.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 374 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 29 mg |
| I-sodium | 283 mg |
| Ama-carbohydrate | 58 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 16 g |