I-oven zucchini okuthosiwe kuyindlela enhle yokujabulela isivuno esikhulu se-zucchini, futhi isitsha se-zucchini siyahamba kahle konke okuvela enkukhu ukudoba kubaduni. I-breadcrumb ne-Parmesan chees coating inikeza ukunambitheka okungaphezulu futhi kwenza isitsha lula ukupheka.
Okuzokwenza
- 4 zucchini ephakathi
- 2 wezipuni amafutha omnqumo, ihlukaniswe
- 1 iqanda elikhulu
- 1/2 inkomishi yePanko isinkwa noma isinkwa esivamile
- 1/2 indebe egayiwe i-Parmesan ushizi
- 1/2 isipuni
- usawoti wokugcoba
- 1/2 isipuni basil omisiwe
- 1/2 ithisipuni ikhasi elimnyama elisha
Indlela Yokwenza
- Hlangisa i-oven ukuya ku-425 F.
- Geza, u-trim uphinde uhlanganise i-zucchini ibe ngama-rounds angu-1/2-intshi obukhulu.
- Gcoba isipuni esisodwa samafutha omnqumo phezu kwephepha lokubhaka ukuze ugqoke kahle. Beka eceleni.
- Hamba iqanda esitsheni esincane.
- Spread isinkwa imvuthu ngaphandle kwesidlo esingajulile. Gcoba ushizi we-Parmesan, usawoti, isilisi , ne-pepper zibe yi-breadcrumbs.
- Gweba tincetu ezinhlanu kuya kwezingu-6 zucchini zibe yiqanda elibethiwe. Dlulisela kumxube we-breadcrumb, ucindezele izinhlangothi zombili ukugqoka. Gwema ngokweqile nendawo endaweni yokupheka okulungiselelwe.
- Phinda ngezinhlamvu zucchini ezisele.
- Gcoba isipuni se-oliva samafutha omnqumo phezu kwe-zucchini.
- Bhaka kuhhavini eliphefumulelwe 8 amaminithi. Ukusebenzisa i-tongs, vula i-zucchini ngakho ngakolunye uhlangothi uthola crispy. Bhaka eminye imizuzu emihlanu kuya kwemi-7 kuze kube nsundu yegolide.
Ukukhonza (okusekelwe ku-6): ama-kilojoule angu-127, ama-7 g amafutha (ama-2 g amafutha agcwele), ama-5 g we-cholesterol, ama-13 g we-carbohydrate, ama-2 g fiber, ama-6 g amaprotheni, i-7% ye-vitamin A, i-vitamin C engu-38%, i-12% ye-calcium , 6% yensimbi
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 130 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 117 mg |
| I-sodium | 338 mg |
| Ama-carbohydrate | 7 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 7 g |