Gurasar tsirrai da aka shuka tare da cukuwar Mozzarella. Kuna da kayan dafa abinci? Babu damuwa, wannan gurasa mai laushi za a iya shirya a cikin tanda na tanda. Tare da calories 300 tare da sandwich, wannan ma abin girke-calorie ne.
Abincin girke-girke da hotunan Hukumar Wheat Foods
Kamar wannan abin gishiri mai tsami? Ga wadansu kayan cin ganyayyaki (da kuma cin nama)!
Abin da Kayi Bukatar
- eggplant (a yanka a cikin ¼ inch yanka)
- 1 barkono barkono (rawaya, orange ko ja, sliced cikin zobba)
- 8 burodi gurasa, gurasa da sauƙi a garesu
- 4 yankakken cakuda mozzarella
- 1/4 kofin Cikali Parmesan (grated)
- gishiri da barkono (dandana)
Yadda za a yi shi
Gurasar da za ku yi dafafi ko sa wuta zuwa broil.Sanya eggplant da barkono mai dadi mai dadi a kan abincin (ko a kan takardar burodi don broiler), da kuma kakar da kyau da gishiri da barkono. Grill na tsawon minti 5 zuwa 10, har sai da sauƙi da sauƙi. Cire daga zafin rana.
Gurasa mai sauƙi a gishiri ɗaya. Komawa zuwa gishiri a gefe guda, tare da cakuda Mozzarella zuwa gishiri hudu na nama. Cuku ya kamata ya yi laushi amma ba narke ba.
Rubuta eggplant da barkono a kan kararrawa a kan cuku, kuma ƙara cakula Parmesan.
Top tare da sauran 4 nau'i na gurasa. Ku bauta wa nan da nan.
Bayanin abinci na gina jiki:
Ayyuka: 4
Calories / Yin aiki: 219
Gishiri: Gishiri guda ɗaya yana bada kusan: 210 adadin kuzari, furotin g 9, carbohydrates 34 g, 5 g fiber, 6 g mai (3 g cikakken), 11 ML cholesterol, 76 mcg folate, 2 MG ƙarfe, 414 MG sodium.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 156 |
| Total Fat | 6 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 19 MG |
| Sodium | 361 MG |
| Carbohydrates | 18 g |
| Fiber na abinci | 5 g |
| Protein | 9 g |