Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 177
Amafutha - 13g
I-Carbs - 14g
Amaprotheni - 5g
Ingqikithi Isikhathi esingama-90
Lungisa amaminithi angu-15 , pheka amaminithi angu-75
Izinkonzo 6 (1 1/2 izindebe ngayinye)
Gcina i-can of whole utamatisi ehlutshiwe kwi-pantry yakho ngaso sonke isikhathi. Uma uzizwa sengathi akukho lutho lokupheka endlini, i-can of your tomatoes ingaba yiphunga eliphuthumayo noma isobho ngesikhathi sesaziso somzuzwana.
Utamatisi ophekiwe ucebile ngokukhethekile emthonjeni we- phytonutrient okuthiwa i- lycopene , oye wabonisa amandla okulwa nomdlavuza ezinhlobonhlobo zezifundo ze-laboratory. I-Fennel iyimifino ephansi yekhalori ene-flavour like anise-like, okuyinto ebili kahle kahle nalesi isobho se-tomato. I-Fennel iyinambitheka lapho ilutshiwe noma ilayishiwe futhi isetshenziswe kumaladi, futhi. Zama le isobho le-tomato ngekhalori ephansi okwamanje i- fiber- ukuze uvumelane nokukhonza imifino ngosuku lwakho.
Izithako
- I-1, 28-ounce ingaba utamatisi ohlutshiwe wonke
- 1/4 indebe yamafutha omnqumo
- Ama-clove angu-8 aphakathi, ahlutshiwe
- 1 anyanisi ophakathi
- 1 i-amplifi ye-fennel ephakathi, inkinobho eqinile isusiwe
- 1 isipuni samafutha omnqumo
- 2 wezipuni utamatisi unamathele
- 4 izinkomishi eziphansi-sodium inkukhu noma umhluzi yemifino
- usawoti kanye nopelepele, ukunambitha
Ukulungiselela
- Hlangisa i-oven ukuya ku-425F.
- Lahla i-can of tomato ibe yi-9 x 13 intshi yokubhaka, ukuchoboza utamatisi ngokucophelela ngezandla zakho. Engeza amafutha omnqumo nama-clove e-garlic anezingcosana zesikhumba usawoti kanye nomnyama omnyama. Beka eceleni.
- Sika i-anyanisi ne-fennel bulb ibe ngu-8 hunks amakhulu ngamunye. Gcoba ngamafutha omnqumo bese uhlela ebhodini lokubhaka.
- Bhaka ingxube ye-utamatisi kanye ne-anyanisi / fennel ingxube kuhhavini imizuzu engama-35 kuya kwengu-40, ehoxisa futhi ephonsa phakathi phakathi kokubhaka.
- Susa ehhavini bese udlulisela ngokucophelela embizeni enkulu yesobho. Engeza unamathisela utamatisi nomhluzi, ugubungele futhi ulethe emathumba. Ncishisa ukushisa ukuze ubambe futhi upheke amanye amaminithi angu-15.
- Vala ukushisa futhi ngokucophelela kuma-batches, pure isobho ku-blender, ugcine isembozo kancane kancane ukuze uvumele umthamo ophuthumayo ubaleke ngenkathi uhlangana.
- Nambitha, hlela izinkathi ezidingekayo, bese ukhonza.
Ukushintshaniswa kwesithako kanye nezikhungo
Ayikwazi ukuthola i-fennel? Ungasebenzisa izimbambo ezimbili kuya kwezingu-3 zesilimo esidliwayo esinamagatsha anamanzi bese ugosa kanye no-anyanisi. Isilimo esidliwayo esinamagatsha anamanzi, njenge-fennel, sinomsoco omnandi futhi omusha, futhi ubuyeke kakhulu ema-calories.
Uma uthanda ukunambitheka, engeza i-1 noma 2 i-anchovies ku-pan yokugcoba nama-utamatisi. Ama-Anchovies aqukethe i-amami-producing amino acid ebizwa ngokuthi i-glutamate, esiza ukujulisa ukunambitheka kwe-utamatisi okusekelwe kwezinye izitsha ezinomsoco.
Amathiphu wokupheka nokukhonza
Ukuze uthole ukudla okungaphezulu, sebenzisa ngesangweji eshiciwe noma usongo lwe-toast lonke (phezulu ne-pesto, i-ricotta, noma amafutha omnqumo angasese) ohlangothini.
Noma, yenza izinhlanzi zakho zokugcoba ufefe phezu kwesobho.
Ukwenza izinhlanzi, uphule isinkwa esinezinyosi, ubeke endaweni yokubhaka bese uphonsa nge-garlic eqoshiwe, amakhambi kanye ne-drizzle yamafutha omnqumo. Bhaka ku-350F imizuzu emaminithi angu-15 ukuya kwangu-20 noma kuze kube nsundu yegolide futhi nje i-crispy.
Gcina amafoland fennel bese usebenzisa njengendlela yokuhlobisa isobho.
Londoloza izitshalo bese uwafaka esitokisini semifino eyenziwe ngokwenza. Ungagcina izitshalo kanye nezinye izitshalo zemifino bese uphela efrijini yakho uze ube neyanele yokomisa ebhodweni.