I-Zucchini Casserole enamandla

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 74

Amafutha - 5g

I-Carbs - 4g

Amaprotheni - 4g

Isikhathi esiphelele Isikhathi esingama-60
Prep 20 min , Pheka iminithi engu-40
Izinkonzo 8

I-casseroles yemifino iyindlela enhle yokujabulela izithelo ezintsha emakethe yamafama noma ukusebenzisa isivuno esikhulu. Kodwa zingabuye zilayishwe ukhilimu noshizi okwenzela isidlo esinzima kakhulu nesiphezulu.

Ukuze wenze le recipe ye-cucerole ye-zucchini ibe nempilo enhle, esikhundleni sokungeza ukhilimu kumshukela kuhlotshiswe utamatisi, anyanisi, i-garlic, kanye namakhambi. I-zucchini isuke isetshenziswe kancane nje ushizi. Ungaqaphela ukungabikho kwe-breadcrumbs, okusiza ekunqunyeni ama-calories. Ukukhokhela umsebenzi wezinkwa zokugcoba ezinye ze-liquide imifino exude ngesikhathi sokupheka, le recipe ibiza ukuthi iqale i-casserole ekushiseni okuphakeme ukuze uyomise kancane, bese ufaka okokugcina kweshizi phezulu ( uma kungenjalo ithola kakhulu ensundu noma ingashisa ngisho).

Le iresiphi ye-casserole ye-zucchini isebenza kahle nanoma yiluphi uhlobo lwe-squash ehlobo oluhlaza, kufaka phakathi inhlanganisela yama-squashes.

Izithako

• 1 isipuni samafutha omnqumo
• 1/3 indebe anyanisi (oqoshiwe, cishe 1/2 we-anyanisi ophakathi)
• 3 clove garlic (oqoshiwe)
• 3/4 utamatisi (fresh noma ekheniwe-cishe i-1-pound can of wonke utamatisi, ukhanjiswa)
• 1 ithisipuni Imifino yase-Italy (noma i-oregano)
• Usawoti kanye nopelepele
• I-zucchini eyi-1 ye-pound (cishe 2 ephakathi)
• 1 inkomishi ye-Italian ishizi (igayiwe, ifakiwe, noma ingxube yakho kuhlanganisa i-mozzarella, i-Parmesan, ne-provolone)

Ukulungiselela

1. Ihhavini lokushisa kuya ku-400 F.
2. Sishisa amafutha omnqumo epanini elingaphakathi. Faka i-anyanisi emafutheni amaminithi amabili kuya kwezingu-3, ​​bese ufaka i-garlic bese upheka eminye imizuzwana engama-30 kuya kwengu-60, kuze kube yilapho igalikhi iyiphunga elimnandi.
3. Sika utamatisi ngamunye ube yizicucu ezintathu kuya kwezingu-5 bese ufaka amafutha, kanye namakhambi, usawoti kanye nopelepele.
4. Pheka phezu kokushisa okuphakathi kuze kube yilapho uketshezi luhamba kakhulu (kodwa hhayi olomile), ukugqugquzela ngezikhathi ezithile-kufanele uqede ngaphandle kwekomishi eyodwa yenhlanganisela. Lokhu kufanele kuthathe imizuzu emihlanu kuya kweyishumi.

1. Phakathi naleso sikhathi, usike i-zucchini zibe yizicucu ezingaba ngu-1/4 intshi. Lezi zingaba yizicucu ezizungezile, noma ubude obude. Thatha tincetu ezinkulu kunazo zonke bese ubeka phansi phansi kwe-pan 9x9-intshi noma 8x8-inch pan, noma ipanki elinganayo elinganayo.
2. Spread cishe 1/4 yamatamatisi phezulu kwe-zucchini (ungazami ukusabalalisa ngokulinganayo; ngeke isebenze), ilandelwe yi-1/4 indebe yeshizi.
3. Qhubeka ubeka i-sauce, i-zucchini, noshizi. Kumele kuphume emigqeni engu-4, kodwa uma yenza 3 kuphela, zama nje ukwahlukanisa izinto ngokulinganayo. Ungafaki isendlalelo sokugcina ushizi okwamanje.
4. Bhaka imizuzu engu-20. Phezulu nazo zonke ezinye ushizi, bese unciphisa izinga lokushisa libe ngu-375F. Bhaka cishe imizuzu engama-20, noma kuze kube yilapho ushizi lunombala wegolide.

Izithako zokufakelwa namacebiso wokupheka

Uma ungathanda ukunciphisa amanoni nakakhulu, ungene esikhundleni se-fat-fat-free-cheese. Masihlale ukhumbule ukuthi uma ususa amanoni, nawe uyanciphisa ikhanda lokukwazi ukuqhafaza.