I-casserole evamile efana nale izokuthatha cishe ihora, kuyilapho lena izobe isilungile ngesigamu sesikhathi. Kulesi sidlo sisebenzisa isitsha esincane se-ovenproof. Ungayithenga kunoma yisiphi isitolo esikhulu.
Isikhathi Ukupheka: Imizuzu ye-30-40
Izinkonzo: 4
Izithako:
- 500 gr. upelepele oluhlaza
- 3/4 indebe efriziwe (i-thawed futhi ayikho amanzi)
- 4 ama-bunch chives, anqunywe kancane
- 1 inkomishi egayiwe cheddar ushizi
- 1 1/2 izinkomishi zobisi lwe-skim
- 6 amaqanda abamhlophe
- Amaqanda amakhulu e-4
- 1/4 ithisipuni kasawoti
Ukulungiselela:
1. Preheat oven ukuya kuma-degree angu-400. Gcoba isitsha sokubhaka ngasinye ngamafutha noma ufafaze ngesifutho esikhethekile sokupheka.
2. Faka izithako endishini ngezingqimba. Upelepele, ummbila, u-anyanisi oluhlaza. Vala yonke into ngongqimba lukashizi. Hlanganisa ubisi endishini ephakathi, engeza amaqanda abamhlophe, amaqanda nosawoti. Thela le ngxube esitsheni ngasinye.
3. Bhaka ama-casseroles amancane aze abe noqweqwe olumnandi olunsundu. Uma usebenzisa isidlo esingu-150 g, bese upheka imizuzu engu-25, uma u-200, u-35.
Amathiphu namanothi:
Qaphela: kulesi sidlo uzodinga i-glassware ekwazi ukumelana nokushisa enomthamo we-150-200 g. Kuma-servings angu-4, ngokulandelana, izitsha ezi-4 ezimelana nokushisa.
Inani lokudla okunempilo:
Ngokusebenza: ama-calories angu-215; 7 gr. amafutha; 219 mg cholesterol; 14 gr. ama-carbohydrate; 23 gr. ingwejeje; 3 gr. ifayibha; 726 mg sodium; 421 mg we-potassium.
I-Selenium (46% DV), i-Calcium (35% DV), i-Vitamin C (25% DV).