Le casserole elula ye-squash yenziwa nge-squash ehlobo e-summer noma i-zucchini, izaqathe, no-anyanisi. Ukuhlahlela imvuthuluka yakha i-base kanye ne-topping ye-casserole encane yokupheka.
Okuzokwenza
- 2 amakhilogremu ama-squash ehlobo ephuzi noma i-zucchini, enqunywe kancane (cishe izinkomishi ezingu-6)
- 1/4 inkomishi anyanisi oqoshiwe
- 1/2 indebe ehlanjululwe isanqante
- 1 i-ayisi-1/4 ama-ounces ayisikhamo ekhwaliweyo isilimo esidliwayo esinamagatsha anamanzi noma ukhilimu wesobho sezinkukhu
- 1 indebe ukhilimu omuncu
- Ufulawa wekhefu we-1/4
- Iphakheji eli-1 (ama-6 kuya ku-8 ama-ounces) amahlumela anezinyosi ezinamathele
- 1/2 ibhotela ibhotela, lincibilike
Indlela Yokwenza
- Endishini enkulu, hlanganisa u-squash, anyanisi, isanqante nesobho.
- Hlanganisa ukhilimu omuncu nofulawa; ugxumela emifino.
- Gweba imvuthuluka nge-bhotela bese ubeka isigamu esiphepheni esincane.
- Engeza ingxube yemifino kanye nephezulu ngezingcezu ezisele zokugxila.
- Vala bese upheka ku-LOW amahora angu-6 kuya kwangu-8.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 537 |
| Inani lamafutha | 45 g |
| I-Fat egcwele | 24 g |
| I-Fat Unsaturated | 13 g |
| I-cholesterol | 112 mg |
| I-sodium | 547 mg |
| Ama-carbohydrate | 28 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 8 g |