Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 155
Amafutha - 10g
I-Carbs - 11g
Amaprotheni - 8g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi angu-20 , Pheka ama-minithi angu-25
Izinkonzo 4 (ama-4 1/2 ama-ounces ngalinye)
Lesi sibonakaliso siqala ngokuhlanganiswa kwe-classic caprese of utamatisi omusha, i-mozzarella, ne-basil. Ukwengezwa kwesitshalo seqanda esilisiwe futhi isethulo esinezinhlamvu senza kube okukhethekile ngokwengeziwe. Izitshalo ze-isitshalo seqanda nazo zingakhonzwa njengesidlo sasemini noma isidlo ngesaladi noma eceleni kwe-pasta ephansi ye-FODMAP.
Izithako
- Isitshalo seqanda esisha esingavumelekile esingama-1
- 1 isipuni sikagalikhi-ifaka amafutha omnqumo
- 1/16 ithisipuni usawoti
- I-1/16 ithisipuni pepper emhlabathini omnyama omusha
- 1 utamatisi ophakathi
- ½ Ingilazi ye-ounce engama-12 eboshwe obomvu obomvu
- Ama-ounces ama-4, fresh milk mozzarella ushizi
- ½ inkomishi igcwele isitsha esisha
Ukulungiselela
- Phakamisa umshini we-broiler. Sika isitshalo seqanda sibe ngu-8 ½-intshizi nxazonke lapho isitshalo seqanda singamamitha angu-3 ukuya kwangu-4 ububanzi, ukwenza izinhlangothi ezine ezilinganayo ezilinganayo. Londoloza isitshalo seqanda esisele senye ukusetshenziswa.
- Indawo ujikeleza ebhodini lokubhaka uphinde ugijimise izinhlangothi zombili ngamafutha omgali. Ukujikeleza okulula okusawoti nosawoti.
- Bafake emgodini ophezulu wehhavini kuze kube yilapho isitshalo seqanda se-golden-brown, imizuzu emi-3 kuya kwemi-4. Vula izingcezu ze-eggplant phezu kwe-broil ngakolunye uhlangothi kuze kube yilabo obomvu, imizuzu engu-3 kuya kweyine ngaphezulu.
- Susa i-pan kusuka kuhhavini, cisha i-broiler, bese uvula ithavini ku-425F.
- Hlanganisa utamatisi ngokuzungezile ube yizingalo eziyi-8/8-intshi obukhulu. Sika isikhonkwane se-pepper ngo-8-2-inch square. Hlanganisa ushizi ube mncane kakhulu, u-1/2-ounce tincetu.
- Ukuze uhlangane, uphezulu nxazonke zezitshalo zeqabunga lamabili amaqabunga amabili ase-basil, bese ubeka ucezu lwesitamatisi, ulandelwe yi-pepper elibomvu elibomvu eliphekiwe, eliphela ngesigaba se mozzarella.
- Beka isitaki esisodwa esifushane se-isitshalo seqanda phezulu kwesinye ukudala ukugcina okude okungama-4. Uma kukhona ukungafani kobukhulu, gcina izinqwaba ezincane kakhulu ezansi ukuze uzinze.
- Umgogodla ugxila phakathi nendawo ezinamazinyo amade (noma ama-skewers amapulangwe) kuzo zonke izingqimba. Bhaka emgodini ophakathi kwehhavini kuze kube yilapho i-mozzarella iyancibilika bese iqala ukuguqula umbala omnyama, imizuzu engu-12 kuya kwemi-14.
Ukuhlukahluka Kwesithako kanye Nokusekela
Sebenzisa i- pepper eqoshiwe entsha esikhundleni sepelepele. Sika u-10 kuya ku-12-ounce obomvu pepper bell ngokulinganisa ubude obude, bese ulahla iziqu kanye nembewu.
Faka i-pepper bell pepper-side up at the end of the baking sheet kanye broil kanye isitshalo seqanda. Cindezela i-pepper ngokuqinile ukuphothula, ukungaqhubeki kokubili kwephepress ngakho-ke ilala flat ngokuphelele. I-pepper izohlukaniswa ezindaweni. Yiba nesitsha esincane nesigxobo sepulasitiki esiseduze. Phula kuze kube yilapho isikhumba simnyama wonke amaminithi angu-8 kuya kwangu-10.
Kungathatha isikhathi esingaphansi noma esingaphansi kwesitshalo seqanda. Susa ebhodini lokubhaka, ubeke esitsheni bese umboza ngokugoqa epulasitiki imizuzu engu-10. Gwema isikhumba esimnyama bese ulahla. Sika njengoba kuchaziwe ngenhla.
Amathiphu wokupheka nokukhonza
I-mozzarella ushizi omusha omile ogijima kalula kulula ukunquma ama-½-ounce tincetu kunomfanekiso ofana nebhola. I-dental floss yenza umsebenzi omuhle wokwehlisa i-mozzarella ushizi.
Bheka ama-eggplants amnyama-omnyama anezinhlangothi eziqondile. Uma udinga zonke izingxenye ezine ukuba ubukhulu obufanayo obufanayo nezinjongo zokusakaza, noma uma amaqabunga atholakalayo edonsa kakhulu, ungase udingeke uthenge isitshalo seqanda esengeziwe ukuze uveze izinhlangothi ezine zama-eggplant wezingqimba ezilingana nobubanzi obulinganayo.
Ukuze ukhiqize i-snap, faka ishidi lokubhaka nge-aluminium foil ngaphambi kokubilisa isitshalo seqanda.