Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 36
Amafutha - 2g
I-Carbs - 5g
Amaprotheni - 1g
Ingqikithi Isikhathi esingama-35
Lungisa amaminithi angu-10 , Pheka amaminithi angu-25
Izinkonzo 16 (1/2 indebe ngayinye)
Khohlwa ngezimbiza ze-sugary ne-high sodium marinara sauce. Ungenza amabhawakho owodwa okuyikhwalithi yokudlela emaminithini angaba ngu-30.
Thatha izithako ezimbalwa kusuka ku-pantry futhi uzothuswa ukuthi kulula kanjani ukwenza le sauce yesi-Italian ejwayelekile. Sebenzisa le sauce yonke-intando for pasta, i- pizza , izinkwa eziphekwe, noma nje ukudonsa isinkwa esisha.
Izithako
- 2 wezipuni ngaphezulu amafutha omnqumo virgin
- I-clove i-garlic, i-minced
- 1 anyanisi ophakathi, oqoshiwe
- 1 ithisipuni omisiwe oregano
- 2, 28-ounce ingawachoboza utamatisi
- 2 amathisipuni usawoti
- ½ inkomishi amaqabunga ase-basil amasha
Ukulungiselela
- Ukushisa amafutha epanini elingaphakathi.
- Engeza i-garlic no-anyanisi bese usuka imizuzu engu-5 ukuze unciphise anyanisi.
- Engeza oregano omisiwe bese upheka imizuzwana engu-20, kuze kube yiphunga elimnandi.
- Engeza utamatisi nosawoti bese uvuselela kahle.
- Letha kumathumba.
- Nciphisa ukushisa nokumisa, kutholakale imizuzu engu-20, kuvuselela ngezikhathi ezithile.
- Vala ukushisa.
- Gwema ngokucophelela u-basil uphinde uhlanganise u-sauce; inkathi ngosawoti owengeziwe nopelepele, uma kudingeka.
Ukuhlukahluka Kwesithako kanye Nokusekela
Utamatisi ochotshoziwe ekheniwe yenza le sauce kancane kancane ngokuthungwa okumangalisayo, kodwa uma ukhetha i-sauce e-silky epholile, i-puree ene-blender yokucwilisa.
Uma ungenayo i-blender yokucwilisa, i-puree kuma-batches usebenzisa i-countertop blender; qiniseka ukuthi ubamba phezulu uvaliwe nge-dishtowel ehlanzekile ukuvimbela ukuqhuma kwesithambile.
Amathiphu wokupheka nokukhonza
Le recipe yenza ama-quarts amabili we-sauce ye-marinara. Hlukanisa iziqukathi ze-quart noma ze-pint futhi ugcine ezinye efrijini izinyanga eziyisithupha. Izikhwama eziphephile ze-Freezer nazo ziyizikebhe ezinhle zokugcina zesoso. Gcwalisa bese ulala phansi kuze kube seqhwa, bese ugcina amashidi amafriziwe afriziwe ezindaweni eziqinile kulo lonke ihrifi.
I-pasta yendabuko iyimpepho ecacile yokugwema labo abanesifo se-celiac, kodwa khumbula ukuthi inyama yezinyama ezenziwe nge-breadcrumbs ingaphazamisa i-marinara sauce ne-gluten. Yenza ama-meatball ama-crackers ase-fried rice noma uvele nje wenkomo yenkomo. Le sauce ye-marinara yenza i-meatball sauce engenakulinganiswa.