Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 342
Amafutha - 19g
I- Carbs - 13g
Amaprotheni - 29g
Ingqikithi Isikhathi 75 iminithi
Prep 45 min , Pheka iminithi engu-30
Izinkonzo ezingu-8
Uma ucabanga nge-lasagna, isignesha ebanzi, amaphuphu ama-pasta angenawo engqondweni. Kulo iresiphi, i- zucchini ithatha indawo ye-noodle, ikhulise inani lokudla okunomsoco ngenkathi inikeza ukuthungwa okuhlukile okwedlula i-lasagna yendabuko. Ngaphezu kwalokho, i-zucchini inciphisa kakhulu inani le-carb. Le recipe ingenziwa ngaphandle kwenyama, okwenza kube isidlo esiphelele semifino.
Izithako
- 1 1/2 amakhilogremu ama- zucchini
- 1/2 isipuni usawoti
- 2 wezipuni amafutha omnqumo
- 1 anyanisi omncane (oqoshiwe)
- 1 i-pepper ebomvu ye-bell (eqoshiwe)
- I-ounces isipinashi (efriziwe futhi eqoshiwe)
- Inkomo yenkomo engama-1 (okungcono amaphesenti angama-90/10)
- Ikhekhe elilodwa lika-ricotta ushizi (ubisi wonke uthanda)
- Amaqanda amabili
- 1/2 indebe ye-basil (fresh oqoshiwe noma i-parsley)
- 2 izinkomishi pasta sauce (utamatisi-okusekelwe, sebenzisa noma yiziphi ezihlukahlukene nge akukho ushukela added )
- 8 ama-ounces e-mozzarella ushizi (i-sodium ephansi, i-shredded)
- 1/2 indebe yeParmesan (fresh, shredded)
Ukulungiselela
Sishisa i-ovini ku-350 F.
Lungisa ama-noodle e-Zucchini
- Hlanganisa i-zucchini ibe yiziqephu, ubuhlakani obude. Amaqoqo kufanele abe ngu-1/8-intshi ubukhulu obukhulu. I-mandoline-type slicer isebenza kangcono. Lahla noma yiziphi izingcezu eziningi kakhulu.
- Beka imikhakha ye-zucchini ibe yi-colander bese ufafaza ngosawoti. Hamba ndawonye ukuze ugqoke.
- Ngemuva kwemizuzu engu-10 kuya kwezingu-15, uphinde uphonsa ama-strips ukuze i-brine izobopha ngendlela efanayo. Sula okungenani ihora eli-1.
- Shanyisa imikhakha ye-zucchini ephepheni leshidi noma itayipi itiye itholakale ukuze ubambe amanzi amaningi.
Yenza i-Sauce nokugcwalisa
- Ukushisa amafutha omnqumo esikhwameni se-medium-high.
- Engeza i-anyanisi, i-pepper bell, nesipinashi. Pheka kuze u-anyanisi avulekele, kodwa ngaphambi kokuba i-pepper ibell isundu, cishe imizuzu emi-3 ukuya kwemihlanu.
- Uma wenza lokhu ngaphandle komzimba, hamba esiteji esilandelayo. Ngaphandle kwalokho, engeza inyama yenkomo ku-skillet. Qinisekisa ukuthi uphule inyama yomhlabathi ibe yi-spatula noma i-spoon yamapulangwe njengoba ipheka. Hlanganisa njalo bese upheka kuze kube yilapho inyama ibomvu. Geza bese ubeka eceleni.
- Hlanganisa i ricotta, amaqanda, ne-basil noma i-parsley esitsheni esihlukile.
Assembly Lasagna
- Faka indebe ye-1/2 ye-sauce we-pasta ngaphansi kwe-pan 9x13-intshi.
- Hlanganisa i-sauce esele ne-engxube yemifino neyomhlabathi (noma imifino kuphela uma ungasebenzisi izinkomo). Beka eceleni.
- Vala i-sauce epanini ngendwangu yezingqimba zucchini. Bese uvale i-zucchini nge-1/3 yenhlanganisela ye-ricotta, 1/3 yenhlanganisela ye-sauce, no-1/3 we-mozzarella ushizi.
- Ngokwesigaba esingezansi, hlela izinhlamvu ze-zucchini ngakolunye uhlangothi, ngokulandelana kuya kwesendlalelo sokuqala. Phinda nge-ricotta, i-sauce, ne-mozzarella.
- Ukuqondiswa okuhlukile kwe-zucchini futhi futhi okwesithathu, bese uqedela nge-ricotta, i-sauce, ne-mozzarella esele. Fafaza ushizi weParmesan.
- Bhaka i-lasagna kuze kube yilapho ushizi lunombala obomvu, cishe imizuzu engama-30. (Qaphela: uma ufaka i-lasagna ngaphambi kokubhaka, uyimboze nge-foil bese ubhake imizuzu engu-15 uhlanganiswe, bese ususa isikhumba bese upheka imizuzu engama-30, kuze kube yilapho ushizi luhlaza okwesibhakabhaka.
- Khipha kuhhavini bese uvumele ume emiaminithi emihlanu kuya kwemizuzu engu-15. Lokhu kuzovumela i-lasagna ukuthi ipholile ngokwanele ukuqinisekisa ukuthi ukusika nokukhonza kulula futhi kungcolile.
Amathiphu okupheka
Ukuhlelwa kwezingxenye zezingxenye ze-zucchini ngezikhombandlela ezahlukene njengoba le recipe imemeza kungenza ukusika kancane. Uma ungathanda ukugwema lokhu, ungenza ama-lasagna roll-ups. Esikhundleni sokubeka i-zucchini ngaphesheya kwepani, uphakamisa ucezu ngalunye nge-sauce, bese ufaka i-ricotta ingxube bese ufafaza i-mozzarella ukuze uqede. Roll the strip zucchini uphinde ubeke epanini lokubhaka kanye nokuvula okubheke phezulu. Bhaka njengoba kukhulunywe ngenhla.