Emesha Parmesan

Wannan ƙanshi mai laushi na Eggplant Parmesan yana yin dadi da kayan abinci mai gina jiki da ya hada da kayan lambu mai kyau.

Abin da Kayi Bukatar

• 2 kwai fata
• 2 1/2 lbs eggplant, peeled da kuma yanke crosswise cikin 1/4 "-tick yanka
• 1/2 kofin da aka bushe
• gurasa gurasa
• Man fetur na man zaitun
• 1 kofin tumatir, yankakken tare da ruwan 'ya'yan itace
• 1/4 kofin yankakken Basil ne ko 1 tsp. dried
• 1/2 tsp. black barkono
• 1 kofin shredded part-skim mozzarella cuku (game da 4 oz)
• 1/4 kofin cakulan Parmesan
• 4 cloves tafarnuwa
• 1/2 kofin albasa, yankakken

Yadda za a yi shi

1. Yi amfani da tanda zuwa 400 F. Rubin yin burodi tare da tsare. Fasa fatar tare da kayan dafa abinci mai nisa .
2. A cikin wani m tasa, ta doke da kwai fata da 2 tbsp na ruwa har sai foamy.
3. Sanya eggplant a cikin fata fata, to, a cikin gurasa crumbs, latsa crumbs cikin eggplant.
4. Sanya eggplant a kan shirye-shiryen burodi da kuma fesa man fetur a kan eggplant yanka. Gasa tsawon minti 30, juya juyawa a bayan minti 20, har sai launin ruwan kasa da kuma dafa shi.

1. Sauté da albasarta da tafarnuwa tare da man fetur.
2. A cikin kwano mai tsaka, kunna tare tumatir da ruwan 'ya'yan itace, Basil, gishiri, barkono, tafarnuwa, da albasarta.
3. Cokali 3 tbsp na cakuda tumatir zuwa kasan 9 "gilashi gilashi yin burodi tasa Gasa rabin yawan gwangwani a kan miya, cokali rabin ragowar sauran tumatir a kan eggplant, kuma yayyafa rabi na mozzarella a sama. Yi maimaita tare da sauran eggplant, cakuda tumatir, da mozzarella .
4. Yayyafa Parmesan a saman da gasa na minti 20, ko kuma har sai eggplant yana tsoma zafi da kuma miya an bubbly.

By Yin aiki:

Calories 274, Fat 6g,
Calories daga Fat 20%, Protein 18g
Carbohydrates 35g
Cholesterol 20mg
Fiber 8g
Sodium 427mg

Source: CDC 5-A-Day Campaign

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	322
Total Fat	10 g
Fat Fat	5 g
Fat maras nauyi	3 g
Cholesterol	28 MG
Sodium	432 MG
Carbohydrates	45 g
Fiber na abinci	12 g
Protein	18 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)