Lesi isiphuzo se-low-fat skillet esheshayo futhi esincane esingaba setafuleni emaminithini angu-30. Sebenzisa inyama yenkomo eyomile, kanye nama-ounces ayisishiyagalombili kuphela, ugcwalisa i-skillet inala imifino ukuze wenze lokhu isidlo esinesidlo sakusihlwa.
Jabulela ngelayisi noma ngokwakho njengokudla okukodwa.
Okuzokwenza
- 1 tsp. i-canola amafutha
- 1 ukunamathela kwesilimo esidliwayo esinamagatsha anamanzi
- 3/4 indebe eqoshiwe eqoshiwe
- Indebe 3/4 eqoshiwe izaqathe
- 3/4 indebe yebhontshisi eluhlaza, inqunywe
- 3/4 amakhowe amakhowe
- 1 i-zucchini encane, i-length lengthwise kanye nelicucu
- 1 tsp. i-oregano
- I-ounces yenkomo yenkomo engaphezulu emanzini ayisithupha
- I-15-ounce ingaba utamatisi oqoshiwe
- 1 tbsp. I-Worcestershire sauce
Indlela Yokwenza
- Ukushisa amafutha esikhwameni esikhulu phezu komlilo ophakathi.
- Sauté isilimo esidliwayo esinamagatsha anamanzi, anyanisi, izaqathe, ubhontshisi obuluhlaza , amakhowe kanye ne-zucchini imizuzu engu-2-3. Engeza i-oregano.
- Ukuphazamiseka kwenkomo bese upheka kuze kube yilapho ungasayi pink, cishe imizuzu engu-5-7. Gcoba noma yikuphi amanoni okweqile.
- Engeza utamatisi ekheniwe kanye ne-Worcestershire sauce. Sima imizuzu engu-20.
Amakholori Ngokukhonza:
Amakholomu 170
Ama-calories avela ku-Fat 38
Ingqikithi yamafutha 4.3g (ihlale 1.6g)
I-cholesterol 35mg
I-sodium 259
I-carbohydrate 17.4g
I-fibre 4.9g
Amaprotheni 15.5g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 242 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 51 mg |
| I-sodium | 191 mg |
| Ama-carbohydrate | 22 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 22 g |