Ukukhanyisa I-Isitshalo seqanda seParmesan Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 269

Amafutha - 16g

I-Carbs - 18g

Amaprotheni - 14g

Ingqikithi Isikhathi 65 iminithi
Prep 20 min , Pheka iminithi engu-45
Izinkonzo 4

Ukufuna lesi sidlo sesitshalo seqanda esibhakabhakeni sokupheka kodwa sifisa ukuthi sasinama-khalori amancane nama-greasy? Nge-swaps ezimbalwa ezihlakaniphile, ungathola ukukhonza ngaphansi kwama-khalori angu-300 kuphela.

Le recipe elimnandi futhi eyanelisayo liveza izimfanelo ezinempilo yesiqephu esikoleni esidala futhi ukukhwabanisa okuyi-crispy kwenza kube yintandokazi emndenini entsha. Imikhiqizo ye-tomato ephekwe njenge-tomato sauce iphakeme kakhulu ekuvuthweni kwe-antioxidant- cycopene yokulwa nokuvuvukala, kanye nokwehlisa ukudla okuthosiwe (njengendabuko ye-eggplant parm) kungasiza ekunciphiseni ukuvuvukala.

Izithako

• 1 isitshalo seqanda esiphakathi, senziwe zibe izingcezu ezingu-12
• 1 isipuni samafutha omnqumo
• ½ ithisipuni usawoti oshelelayo
• 1 ithisipuni omisiwe oregano
• 1 inkomishi i-marinara sauce
• I-1 ½ izindebe ezifakwe e-mozzarella ushizi
• Izipuni eziyi-3 wonke ama-panko breadcrumbs
• Isipuni esingu-1 esibikiwe ushizi we-Parmesan
• 2 amathisipuni amafutha omnqumo
• ½ inkomishi amaqabunga ase-basil amasha

Ukulungiselela

1. Hlangisa i-oven ku-400F.
2. Beka tincetu ze-eggplant tincetu epanini leshidi.
3. Shayela nge isipuni samafutha omnqumo kanye nenkathi ngosawoti kanye ne-oregano.
4. Bhaka imizuzu engu-15 kuya kwangu-20 noma kuze kube yilapho usethenda.
5. Susa kusuka kuhhavini bese usethe eceleni ukupholisa kancane.
6. Beka isipuni se-sauce se-marinara ngaphansi kwesidlo sokubhaka isikwele bese usakazeka ukuze ugqoke kancane.
7. Beka izingcezu ezine zesitshalo seqanda esitsheni futhi phezulu ngasinye nesipuni esikhulu se-sauce. Fafaza nge-1/3 ye-mozzarella ushizi.

1. Phindaphinda izingqimba izikhathi ezingaphezu kuka-2 ngesitshalo seqanda esisele, sauce, noshizi.
2. Ukuze uthole umquba, hlanganisa amafutha omnqumo asele, ama-breadcrumbs ne-Parmesan ushizi; mix kahle.
3. Ngokwempela usakaze ukudlala kwesinkwa ngaphezu kwesipande sesitshalo seqanda.
4. Beka kuhhavini bese upheka imizuzu engu-15 noma kuze ushizi luqhekeke, ukuqhuma, nokugqwala kungumbala omnyama.
5. Vumela ukupholisa amaminithi angu-10 futhi ukhontshwe ngamaqabunga aphansi.

Ukuhlukahluka Kwesithako kanye Nokusekela

Uma unxanela isitshalo seqanda parmesan nge-ricotta ushizi, yenza ingxube usebenzisa i-¾ indebe ingxenye ye-ricotta ushizi kanye no-¾ indebe ingxenye ye-mozzarella egcobile bese usebenzisa lokho esikhundleni sezinkomishi ezingu-1 1/2 ze-shredded ushizi. Ukubalwa kwekhalori kuzophela ngokufana kakhulu.

Amathiphu wokupheka nokukhonza

Ukuze uthole ukudla okulula okulula, ugobe isitshalo seqanda kuze kube yizinsuku ezimbili ngaphambi kwesikhathi kanye nesitolo efrijini; hlangana bese ubhaka njengoba kuqondiswe.