Isitshalo seqanda Parmesan

Le dish ephansi e-Eggplant Parmesan yenza isidlo esiphundu nesondlo futhi sidinga imifino enempilo.

Okuzokwenza

• 2 amaqanda abamhlophe
• 2 1/2 lbs isitshalo seqanda, sihlutshiwe futhi sinqamule sibe izingcezu ezingu-1/4 "
• 1/2 indebe esomile
• izinhlanzi zesinkwa
• Umoya wamafutha omnqumo
• 1 inkomishi utamatisi, oqoshiwe nge ijusi yabo
• 1/4 indebe eqoshiwe e-basil noma 1 tsp. omisiwe
• 1/2 tsp. umnyama omnyama
• I-1 inkomishi i-part-skim mozzarella ushizi (cishe u-4 oz)
• 1/4 indebe egayiwe i-Parmesan ushizi
• 4 clove garlic
• 1/2 indebe anyanisi, oqoshiwe

Indlela Yokwenza

1. Hlangisa i-ovini ku-400 F. Iphepha lokubhaka lomugqa elinomfanekiso. Hlukisa isikhwama ngamaphepha okupheka okungahambi kahle .
2. Esikhathini esingenalutho, shaya abamhlophe amaqanda kanye no-2 tbsp wamanzi kuze kube yi-foamy.
3. Gweba isitshalo seqanda emaqanda abhlophe, bese uba yizinkwa izikhuni, ucindezela imvuthu zibe sesitshalo seqanda.
4. Faka isitshalo seqanda esikhwameni sokupheka okulungiselelwe kanye namafutha okupenda phezu kwamaqabunga e-eggplant. Bhaka amaminithi angu-30, uphendule isitshalo seqanda emva kwemizuzu engama-20, kuze kube nsundu yegolide bese uphekwe.

1. Sungula u-anyanisi nogaliki nge-spray.
2. Esikhathini esiphakathi, gubha utamatisi ndawonye kanye nejusi lawo, basil, usawoti, pepper, garlic, no-anyanisi.
3. Spoon 3 tbsp of utamatisi ingxube ibe ngaphansi 9 "square square baking dish Ubeke uhhafu lwesitshalo seqanda phezu sauce, isipuni isigamu se-utamatisi inhlanganisela phezu kwesitshalo seqanda, uphinde ufafaze ingxenye ye mozzarella phezulu. Phinda ngesitshalo seqanda esisele, i-tomato ingxube, ne-mozzarella .
4. Fiphaza i-Parmesan phezulu bese ubhake imizuzu engu-20, noma kuze kube yilapho isitshalo seqanda sibhebhela futhi isiphuzo siphunga.

Ngokukhonza:

Amakholori 274, amafutha 6g,
Ama-calories avela ku-Fat 20%, amaprotheni angu-18g
Ama-carbohydrates 35g
I-Cholesterol 20mg
I-fibre 8g
I-sodium engu-427mg

Umthombo: Umkhankaso we-CDC 5-A-Day

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	322
Inani lamafutha	10 g
I-Fat egcwele	5 g
I-Fat Unsaturated	3 g
I-cholesterol	28 mg
I-sodium	432 mg
Ama-carbohydrate	45 g
I-Fiber Dietary	12 g
Amaphrotheni	18 g

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