I-Spinach elula ye-Vegetarian Lasagna

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 322

Amafutha - 9g

I- Carbs - 43g

Amaprotheni - 17g

Ingqikithi Isikhathi 65 iminithi
Prep 20 min , Pheka iminithi engu-45
Izinkonzo 9 (1 indebe ngayinye)

Akukho lutho olufana ne-lasagna ukuze unciphise isifiso sokudla okunomusa, okuphuphayo. Ngesisekelo se- vitamin C-rich tomato sauce, esithwala i-carotenoid lycopene , lesi sikole sase-Italy sithatha ukugoba okunempilo ngezingxube ezinhle ezithathwe emigqeni yayo.

I-chock egcwele isipinashi eluhlaza okwesibhakabhaka, lesi sidlo sinempilo empilweni yakho, njengokudla imifino yosuku ngalunye kuboniswe ukuvimbela ukuncipha kwengqondo. Isipinashi siphathwe nge-iron ne-calcium ukuze kuthuthukiswe umzimba wonke.

Izithako

• 1 iphakheji ye-no-boil lasagna noodles
• 2 28-ounce amathini utamatisi sauce
• 1/8 isipuni ushukela osikiwe
• 1 ithisipuni oregano
• 2 clove garlic, fake kahle
• I-15-ounce isitsha esisodwa se-ricotta ushizi
• 1 inkomishi ingxenye-skim mozzarella ushizi, yashiziwe
• 3 izinkomishi ezinamaqabunga amaqabunga esipinashi

Ukulungiselela

1. Preheat ovini le 350F.
2. E-stovetop phezu kokushisa okuphakathi, uthele i-sauce utamatisi epanini. Engeza usawoti, i-oregano, ne-garlic. Letha emathunjini alula, wehlisa ukushisa, bese ubhala imizuzu embalwa. Hlanganisa ngezikhathi ezithile.
3. Ngaphansi kwe-9x13 pan ubeka ungqimba we-tomato sauce. Beka ungqimba wezinsizi phezulu, ufaka phansi phansi epanini. Shanyisa ushizi we-ricotta phezulu kwe-noodle, phezulu ngesipinashi, ufafaze ushizi we-mozzarella nesembatho nge-ladle encane ye-sauce. Phinda ubeke izingqimba uze ufinyelele phezulu kwepani. Fafaza ungqimba wokugcina nge-mozzarella ushizi.

1. Beka kuhhavini bese ubhake imizuzu engama-45 noma kuze kube yi-bubbly kanye noshizi kunombala wegolide ngaphezulu.
2. Susa kusuka kuhhavini bese uvumela ukupholisa imizuzu engu-10 ngaphambi kokukhonza.

Ukuhlukahluka Kwesithako kanye Nokusekela

Yenza lokhu isidlo sibe ngaphezulu kwe-fiber ne-noodle enokolweni, nakuba kungatholakala kuphela ehlukahlukene. Engeza ezinye izitshalo ezinjalo izaqathe ezilicutshiwe, i-zucchini, noma isitshalo seqanda. Ngenye indlela eluhlaza, sebenzisa ingane kale noma i-arugula. Spread pesto emkhatsini wezingqimba noma uzifake kwi-sauce ye-tomato ukuze uthole ukunambitheka okucebile, okune-nutty.

Uma ufuna ukwengeza inyama, engeza ifuba eliphekiwe, lezinkukhu eliphekiwe noma umhlabathi we-turkey ukuya emsanini. Ngokwe-non-milk twist, sebenzisa ushizi we-vegan esikhundleni se-ricotta ne-mozzarella ushizi.

Amathiphu wokupheka nokukhonza

Ukuze ulondoloze isikhathi sebenzisa i-lasagna noodles-ayashesha futhi kulula ukuhlangana. Ngaphezu kwalokho, i-ricotta ushizi kanye ne-mozzarella iyanciphisa amafutha kepha isanikeza amaprotheni aphezulu.

Lesi sidlo singahlanganiswa futhi sibekwe, singagcoke futhi sihlanganiswe, esiqandisini ebusuku. Vumela ukushisa futhi usebenze ngosuku olulandelayo. I-Leftovers ingagcinwa esiqandisini noma efrijini kwisitsha esingazimele.