Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 262
Amafutha - 20g
I-Carbs - 15g
Amaprotheni - 10g
Ingqikithi Isikhathi 120 amaminithi
Prep 30 min , Pheka amaminithi angu-90
Izinkonzo 4 (1 1/4 indebe ngayinye)
I-squash ye-spaghetti iguqula ibe ngamacu afana ne-pasta uma ephekwe, okwenza ibe yindawo engcono kakhulu kunoma yisiphi isidlo se-pasta. Londoloza imbewu, uyigcobe futhi uphonsa ku-pasta eqediwe nge-crunch nice kanye nomthamo wamafutha a-monounsaturated enempilo.
Ukushisa utamatisi kuthuthukisa umsebenzi we-antioxidants othize, ikakhulukazi i-compound eyaziwa ngokuthi i-lycopene engase ithande indima ekunciphiseni ingozi yomdlavuza nesifo senhliziyo.
Izithako
- I-spaghetti ephakathi kuka-1 + imbewu
- 2 amathisipuni amafutha omnqumo, ahlukaniswe
- 1 isipuni samafutha omnqumo
- 4 Utamatisi ophakathi, oqoshiwe
- 2 i-clove enkulu, i-minced
- 1/4 indebe eqoshiwe e-basil
- usawoti kanye nopelepele, ukunambitha
Ukulungiselela
1. Ukugcoba u-squash: Sishisa i-ovini ku-400F. Faka uphawu lokubhaka ngephepha lesikhumba.
2. Qaphela ngokucophelela u-squash ngesigamu usebenzisa ummese obukhali. Khipha imbewu bese ubeka eceleni.
3. Gubha uhlangothi lwe-squash nge isipuni samafutha omnqumo. Beka ebhodini lokubhaka uhlangothi oluphansi. Bhaka isikwashi ngemaminithi angu-40. Flip up, ubheke ezinye imizuzu engu-10 kuya kwezingu-15 noma uze ukwazi ukubopha kalula imfoloko enyameni yonke indlela eya ekhoneni futhi ama-noodle al alente.
Vumela u-squash ukupholisa kuze kube lula ukuphatha.
4. Sebenzisa imfoloko ukuze udonsa inyama ye-squash esontweni bese uhlukanisa inyama ibe yizintambo "ezinjenge-spaghetti-like".
5. Ukubilisa imbewu: vula i-ovini ibe yi-300F. Gcoba izinhlanzi ezinkulu ze-squash embewu, ubeke i-colander ngaphansi kwamanzi aphephile, bese ususa noma yimuphi inyama ye-squash. Lahla imbewu ehlanziwe ithawula ne-pat esomile. Faka imbewu emgodini wokubhaka bese ugcoba nge-isipuni ushukela wamafutha omnqumo kanye nosawoti kasawoti. Bhaka imbewu emaminithi angu-20 kuya kwangu-25, eholele phakathi phakathi kokubhaka. Vumela ukupholisa.
6. Ukulungisa i-spaghetti ukushisa oku-1 isipuni samafutha omnqumo esikhwameni esikhulu esingenamathela esikhwameni esiphakeme. Engeza utamatisi oqoshiwe bese ugijima imizuzu engu-3 kuya kwemihlanu, uze uqale ukuthobisa. Engeza i-garlic bese ushayela ngomunye umzuzu, kuze kube yiphunga elimnandi. Engeza i-squash ephekwe epaghetti epanini bese ugijimela kuze kube yilapho usha.
7. Khonza isikhala sopaghetti namatamatisi nge-basil esisha, imbewu egcotshwe yesikwashi nosawoti kanye nopelepele ukunambitha.
Amathiphu wokupheka nokukhonza
Ukuze uthole ukuhleka okujabulisayo ekubonisweni, zama ukukhonza "i-pasta" usebenzisa igobolondo le-squash njengesitsha. Ilondoloza izitsha, futhi! Noma, phakethe zibe ezitsheni bese uyidla kwasemini. Ukuthanda amakhaza amakhulu, ukushisa kwamakamelo, noma ukushisa.
Ungagcoba u-squash kusengaphambili ukuze wenze "i-pasta" yangempela ukupheka ukudla okusheshayo nokulula.
Kungcono ukugcina utamatisi omusha ekamelweni lokushisa (ngokwamanye amazwi, ungafaki utamatisi omusha esiqandisini) ukuze ukwandise ukunambitheka kwawo. Lapho utamatisi efriji, ukunambitheka kwabo kuthululwa futhi ukuthungathwa kungathola i-mealy. Kodwa utamatisi omunwe noma osikiwe, noma kunjalo, kufanele agcinwe esiqandisini ukuze bangawoli.
Khonza utamatisi ophekwe ngobumnene kanye negalikhi kanye nokufafaza kwe-basil eqoshiwe.