Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 102
Amafutha - 7g
I-Carbs - 8g
Amaprotheni - 2g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi ama-5 , Pheka iminithi engu-30
Izinkonzo 8 (1/2 indebe ngayinye)
Kunjengelanga elithunjiwe epulatifheni yakho! Lokhu kufana ne-ratatouille kodwa kune-texture ne-flavour ehlukile. Kubanda kakhulu njengesaladi ngosuku olulandelayo noma ukuvuselelwa ngokugcwalisa i-omelet.
Izithako
- 1/4 c. Amafutha e-Olive
- 1 anyanisi omncane (oqoshiwe)
- Isitshalo seqanda 1 lb. (noma yikuphi okuhlukahlukene, okuqoshiwe ku-cubes)
- 1 oluhlaza oluhlaza (noma
- I-pepper ephuzi elibomvu , eliqoshiwe)
- 1/2 lb. zucchini (oqoshiwe noma oqoshiwe)
- 3 i-clove garlic (icindezelwe, igayiwe, noma ihlisiwe)
- 3/4 lb. utamatisi (okusha noma okusemathinini)
- 1/4 kuya ku-1/3 c. iwayini elimhlophe elimhlophe (noma esikhundleni semifino noma umhluzi wenkukhu)
- Usawoti kanye nopelepele
- Okuzikhethela: 1 noma 2 kwehla isiphuzo esishisayo
- 1/2 c. i-basil eqoshiwe entsha (noma i-1 tbsp. yomisiwe)
Ukulungiselela
Kule mifino iphuma, ngokusho kokushisa kwepani kanye ne-juiciness yemifino, ingaqala ukunamathela. Uma lokhu kwenzeka, engeza i-splash yewayini noma umhluzi ukuze uyikhulule.
- Ukushisa amafutha epanini nge-anyanisi. Uma u-anyanisi uphelela kahle, engeza isitshalo seqanda bese upheka imizuzu engu-4 kuya kwemihlanu. Fafaza usawoti ngaphezu kwakho konke. Bese ufaka pepper, upheke imizuzu emibili kuya kwezingu-3, engeza i-zucchini, bese upheka imizuzu emibili kuya kwemi-3.
- Push imifino ukufika emaphethelweni e-pan bese upheka ugarliki enkabeni (ungase udinge ukungeza amafutha amancane) kumasekhondi angu-30 kuya kwangu-60 kuze kube yiphunga elimnandi.
- Lahla utamatisi bese uvuselela ukukhulula ijusi (futhi, lokhu kugcina konke ukunamathela). Engeza konke okunewayini noma umhluzi kanye nesisekelo se-basil uma usebenzisa. Pheka kuze utamatisi ahlehle kahle kahle. Isitshalo seqanda kufanele sibe mnandi kakhulu.
- Engeza pepper omnyama nomshukela oshisayo, uma usebenzisa. (I-drop kuphela le-sauce eshisayo; ufuna nje "ukuphazamisa" ama-flavour, hhayi okubabayo.) Bamba futhi ulungise isikhathi sonyaka. Uma utamatisi newayini zenza kube lula, noma ama-flavour abonakala engahlanganisi kahle, engeza inani elincane kakhulu lokunambitheka - okungaphezu kuka 1 ithisipuni elifanele. Uyomangala ukuthi lokhu kungashintsha kanjani isidlo sonke.
- Hlanganisa ku-basil entsha, bese ususa ukushisa.
Uyakudla isikhathi esingakanani emva kwalokhu iphuzu lakho. Ngesinye isikhathi ngiyipheka ukuze ngigxile ama-flavour futhi ngiyenze kakhulu. Uma umisa kuleli phuzu, noma kunjalo, kufanele ube nezinkomishi ezine zemifino, okwenza u-8 servings.