Cuntadani dufanku ku yar yahay Eggplant Parmesan waxay ka dhigtaa suugo caan ah oo nafaqo leh oo ay ku jiraan khudaar caafimaad leh.
Waxa aad u Baahantahay
- 2 ukunta ukunta
- 2 1/2 lbs eggplant, diiray oo jarjar gooyay 1/4 "-cuncashado
- 1/2 koob oo la qalajiyey
- rooti rooti
- Buufin saliida ah
- 1 koob oo yaanyo, la jarjarey juuska
- 1/4 koob oo la jarjaray basil ama 1 tsp. qalajiyey
- 1/2 tsp. basbaaska madow
- 1 koob oo la jeexay oo la jeexay shimbir joonis ah (qiyaastii 4 oz)
- 1/4 koob oo caleenta jiiska ah
- 4 xabo oo toon ah
- 1/2 koob basal, jar jartey
Sida loo sameeyo
- Foorno ku shub ilaa 400 F. Faashad ku buufin leh buufin karsan .
- Suuf caag ah, garaaci ukunta cad iyo 2 tbsp oo biyo ah ilaa foamy.
- Ku duub bataatada ukunta qoyan, ka dibna ku dar eeyaha kibisku, adigoo riixaya jajabyada galka ukunta.
- Ku dar eggplant warqad dubista digaag iyo saliid buufin leh oo ka badan duubista ukunta. Dubo 30 daqiiqo, soo jeeda eggplant ka badan 20 daqiiqo, ilaa brown dahabka iyo la kariyey iyada oo loo marayo.
- Sauté basasha iyo toonta leh buufin shidaal.
- In baaquli dhexdhexaad ah, isku walaaq yaanyada iyo casiirkooda, basil, cusbo, basbaas, toon, iyo basasha.
- Qaadada 3 tbsp ee tamaandhada isku dhafka ah ee hoose ee 9 "koob digsi duban ah ku dhaji, kala badh bataatiga ka samaysan suugada, qaadada kala badh isku darka yaanyada ka baxsan ukunta, kuna rusheey kala badh mozzarella dusha sare. .
- Daadi Parmesan on top iyo dubi ilaa 20 daqiiqo, ama ilaa eggplant waa qulqulaya kulul iyo Maraqa waa bubbly.
Per Adeeg:
Calories 274, Fat 6g,
Kalooriyooyinka laga helo Fat 20%, Protein 18g
Carbohydrates 35g
Kolestaroolka 20mg
Fiber 8g
Sodium 427mg
Waxaa laga soo xigtey: Ololaha 5-maalin ee CDC
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 322 |
| Total Fat | 10 g |
| Fatuurad la ruxay | 5 g |
| Fat | 3 g |
| Kolestarool | 28 mg |
| Sodium | 432 mg |
| Carbohydrateska | 45 g |
| Fiber diirran | 12 g |
| Protein | 18 g |