I-Wonton Ratatouille: I-Veggie-Based Appetizer

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 59

Amafutha - 4g

I-Carbs - 5g

Amaprotheni - 2g

Ingqikithi Isikhathi 65 iminithi
Prep 20 min , Pheka iminithi engu-45
Izinkonzo 12

Izithelo zommbila, ubhontshisi, izithelo, izithelo, ama-veggies- kungenzeka ukuthi wezwa ukuthi lezi zinikeza i- fibre eningi, ebalulekile njengengxenye yokudla okunempilo. Eqinisweni, ukuthola ubuncane bakho obunconywa nsuku zonke ama-25 amagremu uma ungowesifazane futhi cishe ama-gram angu-38 uma uyindoda ingasiza ekuthuthukiseni izinombolo ze-cholesterol ozibona emiphumeleni yakho yokuhlola yegazi elilandelayo futhi unciphise ingozi yesifo senhliziyo uma ukhula .

Enye yezindlela ezilula zokwandisa ukuthi uthola kangakanani i-fiber ukuthi uhlukanise ukungena kuwo wonke usuku. Amagremu ambalwa kusuka kokudla kanye nesidlo ngasinye ngokushesha. I-fibre evela ku-appetizer izosiza ekubaleni inani, futhi.

Nansi i-appetizer efaka imifino engu-5 ehlukahlukene ekhonjiwe igobolondo le-wonton elikhukhumezekile elinomuthi wesifuba wezinyosi ukuze uthole iphrotheni encane futhi i-flavour. Uma ungafuni lokhu njenge-appetizer, shiya ngaphandle kwezinkomishi ze-wonton uphinde usebenze eceleni kwenhlamvu egcwele inhliziyo enempilo (njenge-quinoa noma ibhali) esikhundleni sokudla.

Izithako

• 2 utamatisi amancane
• 1 ithisipuni yamafutha omnqumo
• 1 isitshalo seqanda encane, cubed
• 1/2 isipuni usawoti
• 12 i-wonton wrappers
• 1/4 ithisipuni usawoti
• 1 isipuni samafutha omnqumo
• 1 i-anyanisi encane ephuzi, encane encane
• 2 ama-clove amancane, amaminerali
• I-pepper encane ebomvu elilodwa elibomvu, i-seeded ne-diced medium
• 1 i-zucchini encane, i-medium diced
• 2 isipuni omisiwe amaqabunga oregano
• Isipuni 1 iwayini elibomvu uviniga
• 1/2 indebe ekhishwe ngesikhumba sembuzi
• 1 ithisipuni omisiwe amaqabunga e-thyme
• 1 isipuni sekhasi lemon
• 1 ithisipuni yamafutha omnqumo

Ukulungiselela

1. Letha imbiza encane yamanzi, igcwaliswe cishe uhhafu, ukuze ubilise. Blanch bese uhlanza utamatisi (ukuze uthole imiyalelo eningiliziwe, bheka amathiphu okupheka ngezansi).
2. Hlangisa i-oven ukuya ku-350F. Ngenkathi ushisa, cishe uqede utamatisi, ugcine wonke ama-juice. Beka epanini lokupheka bese ugofa ngamafutha omnqumo. Beka kuhhavini imizuzu engu-15 kuya kwezingu-20, uvuselela ngemva kwemizuzu engu-10, bese ususa bese ufaka ingxube ye-veggie esinyathelweni sesi-5.

1. Ngesikhathi ama-utamatisi egosa, uphonsa isitshalo seqanda ngosawoti bese uhlala imizuzu engu-15, ngemva kwalokho ungasusa izingcezu kunoma yiluphi uketshezi oluthe xaxa bese ufaka ebhodweni uma ulungele isinyathelo 4.
2. Hlela i-wonton 12 ye-Wonton ebhodini lokusika futhi ufeze kancane uhlangothi ngalunye ngokupenda okupheka. Ngaphandle kwalokho, ungakwazi ukuwashayela amafutha omnqumo-cishe amathisipuni angu-2 kufanele akwanele kuwo wonke ama-12. Faka ifolda ngayinye emgodleni owodwa we-tin muffin, unikeze isakhiwo se-cup, bese ufafaza usawoti bese ubhaka kuhhavini kungapheli imizuzu engama-6 ukuya kwangu-7, kuze kube yilapho i-crispy iphinde ibe yanyaka kancane emaphethelweni. Gcina amehlo abo kakhulu ukuze bangashisi! Uma usulungile, susa futhi uvumele ukupholisa ohlangothini. Kungase kudingeke uphinde uphinde uthathe lesi sinyathelo ngokuphindwe kabili kuye ngokuthi zingaki izigqoko zakho ze-muffin tin.
3. Ukushisa amafutha omnqumo embizeni ephakathi kokushisa okuphezulu. Engeza u-anyanisi uphinde upheke imizuzu engu-5, kuze kube yilapho uhamba kancane, bese ufaka ugarliki bese upheka eminye imizuzu emithathu. Engeza i-pepper bell futhi upheke amanye amaminithi amabili, ulandelwe i-zucchini enye imizuzu emithathu.

1. Engeza isitshalo seqanda, utamatisi othosiwe, i-oregano, futhi uvuse. Vumela ingxube ipheke, ihlanganiswe kancane, imizuzu engaba ngu-10, kuze kube yilapho imifino ilula kancane kepha ingaphuzi. Uma usuphekwe, vumela ukupholisa, bese ukhetha ukunambitha ngewayini elibomvu uviniga, usawoti kanye nopelepele.
2. Esigodini esincane, hlanganisa ishizi lezimbuzi, i-thyme, i-lemon, i-garlic, namafutha omnqumo, uhlanganise zonke izithako ndawonye.

1. Gcoba i-ratatouille ehlile emabhodweni e-wonton, ehlukana phakathi kwe-12, kanye nephezulu ngenamba ye-1 ithisipuni yamahisi wezimbuzi ngayinye.

Ukuhlukahluka Kwesithako kanye Nokusekela

Esikhundleni sokugaya utamatisi wakho ungashintsha utamatisi obusiwe ukheniwe ukuze ulondoloze ngesikhathi.

Izindebe ze-vonton ziyamjabulisa ukudla futhi zenzele izitsha ezinhle zokukhonza, kodwa futhi ungakhonza i-Ratatouille ngokufudumala isinkwa se-pita sonke-kuzoba njengokumnandi.

Amathiphu wokupheka nokukhonza

Ukusebenzisa utamatisi obusiwe kuveza iphunga elimnandi, elimvelo. Uma ufushane ngesikhathi noma awukwazi ukuthola inguqulo ekheniwe, weqa lesi sinyathelo. Esikhundleni salokho, cishe uqomise utamatisi bese ungeze njengoba uzongena esigabeni 6.

Ukuqothula utamatisi kwenza kube lula ukukhipha isikhumba sabo. Sebenzisa utamatisi oqinile kodwa ovuthiwe futhi uqiniseke ukuthi unquma "u-X" ongenawo phansi ngaphambi kokuwaphonsa emanzini-lokhu kuzohlinzeka ngesisekelo isikhumba ukuqala ukukhipha futhi kube lula kuwe ukuthi ubambe futhi udonse noma yikuphi isikhumba esisele. Uma sebesebhodini, badinga kuphela ukuhlala lapho imizuzwana engaba ngu-45 ngaphambi kokuba ubakhuphe bese ubeka esitsheni ngeqhwa.

Ngalesi sikhathi izikhumba kufanele ziqale ukuzihlukanisa. Gweba noma yisiphi isikhumba esisele, bese unquma umkhiqizo ohlaza okwesibhakabhaka kusuka phezulu bese ucwebe.

Ungase ulingeke ukuba ubangele isitshalo seqanda sakho. Ngaphandle kokuba unesizathu sezokwelapha sokwenza kanjalo, kungani ungawugcini? Iningi le-fibre kanye ne-antioxidants ligcwele kulowo ocebile, obomvu.