I-Oil-free, I-Recipe ye-Zucchini engenamafutha "Ethosiwe"

Encwadini yakhe yakamuva ye-Prevent and Reverse Heart Disease, uDkt. Caldwell B. Esselstyn wabelana ngaleli phepule elingenamafutha ephezulu e-fiber, "i-zucchini" ethosiwe, i-vegetarian ne-vegan side dish. Ngithanda ukubiza le ndlela yokupheka "ukunambitheka kwe-steam". Ukuze uthole ama-vegetarian aphansi anamafutha aphansi futhi anempilo, ungasebenzisa lezi zucchinis "ezingenangenhla" ezingenalutho phezu kwelayisi elibomvu noma enye okusanhlamvu okuphelele.

Le recipe ye-zuchini i-vegetarian, vegan, gluten-mahhala futhi ayikhululekile.

Okuzokwenza

• 2 zucchini ephakathi
• 2 tsp.
• I-Bragg's Liquid Aminos (noma i- tamari ephansi-sodium)
• Umbhangqwana udonsa i-garlic powder
• Umbhangqwana udonsa i-anyanisi powder
• Pepper ukunambitha

Indlela Yokwenza

1. Isika sinqamula i-zucchini bese sihlukanisa ngobude okungenani okungenani ama-4 tincetu.
2. Fafaza i-pan enkulu yokuphumula ngaphandle kwenani elincane le- Bragg's Liquid Aminos , bese uhlela i-zucchini epanini ngokusula uhlangothi ngalunye, ngaphambili nangemuva, ku-Bragg's. Flip izigaxa ezizungezile ukuze zivumelane epeni ukuze isigaba ngasinye sibe nsundu.
3. Pheka phezu komlilo ophakathi kwamaminithi angu-5, bese uvula ngokucophelela. Uma i-pan idinga uketshezi, engeza amanzi amancane noma amanye ama-tamari amancane.

1. Ufafaze uhlangothi oluphekwe nge-garlic powder, u-anyanisi powder, kanye nopelepele bese uqhubeka upheka eminye imizuzu emihlanu, wanezela amabhuzu amancane amanzi uma kudingeka ukuze izinhlangothi zombili zibe nsundu.

UDkt. Essylstyn uthi, "Zucchini ngale ndlela iyiphunga kakhulu, kulula ukudla inkatho," ngakho kungase kudingeke uhlele ukwenza ama-batches amabili (noma ngaphezulu!) Ngesikhathi.

Yenza ama-servings amabili.

Ukwaziswa okunempilo, ngokukhonza:
Amakholori: 40, amaKhalori avela ku-Fat: 3
Inani Lansuku zonke:
Ingqikithi Yamafutha: 0.4g, 1%
I-cholesterol: 0mg, 0%
I-sodium: 350mg, 15%
Ingqikithi yama-carbohydrate: 8.4g, 3%
I-Fiber Diet: 2.3g, 9%
Amaprotheni: 3.2g
I-Vitamin A 8%, i-Vitamin C 56%, i-Calcium 3%, i-Iron 6%

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	26
Inani lamafutha	0 g
I-Fat egcwele	0 g
I-Fat Unsaturated	0 g
I-cholesterol	0 mg
I-sodium	321 mg
Ama-carbohydrate	5 g
I-Fiber Dietary	1 g
Amaphrotheni	2 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)