Le iresiphi enemibala iyamangalisa ekhonjiwe nge-pasta noma imane igwetshwe futhi igxile ngesinkwa esihle, esine-crusty. Igcwele ama-flavour evelele ehlobo ecebile kakhulu ngoba kule nguqulo ye-ratatouille imifino ihanjiswa ngaphambi kokuba yonke i-sauce isenziwe.
Okuzokwenza
- 1/4 indebe kanye ne-1 isipuni 1 Amafutha omnqumo angama-virgin (ahlukaniswe)
- Isitshalo seqanda se-1 (isitshalo sisusiwe futhi sinqunywe ngama-intshi angu-1 intshi)
- I-zucchini eliyi-1 (noma enye i-squash ehlobo, izitshalo zisusiwe futhi zithathwe zibe izici ezingu-1 intshi)
- Ama-anyanisi aphakathi kuka-3 (ahlutshiwe futhi ahlanziwe)
- 3 utamatisi amakhulu
- 2 i-pepper enkulu ebomvu ye-bell (noma ama-pepper okugcoba amnandi, uthathe izikwele ezingu-1-intshi)
- 4 i-garlic clove (i-minced)
- 1/4 amaqabunga e-basil (ahlanzekile, aqhekeziwe)
- 1 ithisipuni amaqabunga e-thyme (fresh)
- Usawoti kanye nopelepele (ukunambitha)
Indlela Yokwenza
- Lungisa i-broiler yehhavini yakho.
- Esigodini esikhulu, uphonsa ndawonye isitshalo seqanda, i-zucchini, u-anyanisi, ne-sweet pepper nge 1/4 indebe yamafutha omnqumo angaphambilini.
- Tshwaba ishidi lokubhaka (noma amabili) ngephepha lesikhumba. Hlanganisa imifino ebhodini (noma) ebhodini lokubhaka ku-ungqimba olulodwa (kulungile uma ama-veggies ehamba kancane, kodwa akufanele alayishwe kakhulu). Nestle wonke utamatisi phakathi kweminye imifino.
- Hlanganisa imifino emizuzu emi-5-10 baze baqale ukukhombisa izindawo ezithile ezibomvu kodwa abashiswa. Susa ama-baking (ama) okubhaka kusuka ku-broiler. Phakamisa wonke utamatisi ngaphandle ngepuni enkulu bese uwabeka eceleni ukuze uphole kancane.
- Sishisa isipuni esisele se-oliva esinqunyiwe samafutha omnqumo embizeni enkulu phezu kokushisa okuphakathi. Engeza i-garlic egayiwe bese uvuselela imizuzwana engu-30. Engeza i-thyme kanye nemifino ehlutshiwe (ngaphandle kwalawo utamatisi) kwezinye izithako ebhodweni. Pheka, uvuselela ngezikhathi ezithile, imizuzu engu-5.
- Ngenkathi leminye imifino ipheka, susa iziqu, iningi le-gel imbewu, kanye nezikhumba eziningi njengoba zikhishwa kalula kusuka kumatamatisi. Hlanganisa ama-pulp asele futhi ugqugquzele utamatisi kwezinye izithako.
- Khipha ibhodlela ekushiseni bese uxuba embhedeni ogciniwe kanye nosawoti kanye nopelepele ukunambitha. Yidla ngokushesha, noma landela le miyalo yokudonsa.
Imiyalo yokukhansela
- Ukucindezela kuphela (akuphephile ukukwazi ukulinganisa ngamanzi abilayo ).
- Gcwalisa ahlanzekile, ashisa ama-pint amageyimu angenayo nge-ratatouille eshisayo. Shiya isikhala sekhanda esingu-1 no-1/2 phakathi kwesokudla kokudla kanye nemicu yezimbiza. Sula imicu yezimbiza zihlanzekile ngephepha elimanzi noma ithawula lekhishi. Gwema ama-lids we-canning.
- Ukucindezela kungaphakamisa izimbiza ze-ratatouille ngamakhilogremu angu-10 ukucindezela imizuzu engu-30. Lungisa ingcindezi uma ungakhansela endaweni ephakeme .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 132 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 47 mg |
| Ama-carbohydrate | 16 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 3 g |