Okuzokwenza
- 2 wezipuni amafutha omnqumo extra virgin
- 2 anyanisi aphakathi, ahlutshiwe futhi aqoshiwe (cishe amakhophi amabili)
- 3 izimbambo ze-celery, zihlutshiwe futhi ziqoshiwe (cishe 1 indebe)
- 3 izaqathe, zihlutshiwe futhi zicutshiwe (cishe 1 indebe)
- I-3/4 intshi elicutshiwe yelinki, ihlutshiwe
- 3 ezinkulu clove clove, ehlutshiwe
- 6 izinkomishi amanzi
- I-28-ounce ingadonsa utamatisi (kufaka phakathi ijusi)
- 1 enkulu noma eyesibili ephakathi
- zucchini , lisikiwe (cishe izinkomishi ezimbili)
- I-10-ounce iphakheji lesipinashi eliqoshiwe
- 1 enkulu
- i-yukon amazambane egolide , ahlutshiwe futhi aqoshiwe (cishe 1 indebe)
- 1/4 indebe yebhali leparele
- 2 amathisipuni usawoti
- 1 ithisipuni basil omisiwe
- 1 ithisipuni i-thyme eyomile
- 1 leaf leaf
- Umswakama omnyama omnyama omusha wokunambitha
Indlela Yokwenza
Sishisa amafutha esitokisini esikhulu noma i-oven yase-Dutch phezu komlilo ophakathi. Engeza anyanisi, isilimo esidliwayo esinamagatsha anamanzi, izaqathe, i-ginger, negalikhi. Saute kuze u-anyanisi aqale ukunciphisa futhi aguqule ama-translucent, cishe amaminithi angu-5.
Engeza amanzi, utamatisi, i-zucchini, isipinashi, amazambane, nebhali. Phakamisa ukushisa phezulu, futhi ulethe emathunjini.
Uma isobho lifika ngamathumba, yehlisa ukushisa bese wengeza usawoti, basil, thyme, leaf leaf, kanye pepper.
Gwema isobho, uhlanganiswe kancane, imizuzu engama-30 kuya kwengu-40, kuze kufike imifino kanye nebhali kufinyeleleke. Susa i-ginger, i-clove e-garlic, ne-leaf bay. Lungisa usawoti kanye nopelepele ukunambitha.
Yidla isobho zibe ngamabhodlela, futhi uhlobise ngamakhambi ahlanzekile uma uthanda.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 201 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 864 mg |
| Ama-carbohydrate | 35 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 7 g |