I-Skillet Zucchini namaTamatisi

Ithimba le-Zucchini, utamatisi, no-anyanisi kule ndawo esisha futhi enhle kakhulu. I-seasonings elula ilungisa le-zucchini ne-tomato medley. I-zucchini ikhonjiswe ngegalikhi kanye no-anyanisi bese kutholakala ama-tomato amasha wedaka e-skillet. Inhlanganisela yetamatisi nge-zucchini iyingqayizivele.

Hlanganisa utamatisi noma uwashiye ungavulekile. Sasebenzisa utamatisi amancane (angaphenduliwe) esitsheni esifanekisiwe. Bheka ukushintshashintsha ngezansi iresiphi ye-zucchini no-utamatisi ngamakhowe.

Le recipe ilula kancane kalula emndenini omncane.

Okuzokwenza

• 1 ithisipuni amafutha omnqumo (noma amafutha yemifino)
• 1/2 indebe lisikiwe u-anyanisi oluhlaza (noma u-anyanisi oqoshiwe)
• I-clove i-garlic (i-minced)
• Amakhilogremu angu-2 e-zucchini (angaphenduliwe, alayishiwe ama-intshi angu-1/2)
• 2 wezipuni utamatisi ijusi (noma
• umhluzi yemifino ,
• inkukhu , noma amanzi)
• 1 ithisipuni ushukela
• 1 iqabunga elincane le-bay
• 1 ithisipuni usawoti
• 1/8 isipuni pepper
• 3 utamatisi (
• ehlutshiwe futhi ngamunye uthathe ama-wedges angu-8)

Indlela Yokwenza

1. Ncoma amafutha omnqumo esikhwameni esikhulu phezu komlilo ophakathi. Engeza u-anyanisi bese upheka, uvuselela, kuze kube yilapho unethenda. Engeza i-garlic bese upheka, uvuselela, imizuzu emibili ubude.
2. Engeza u-zucchini osikiwe, umhluzi noma ujusi utamatisi, ushukela, i-leaf leaf, usawoti kanye nopelepele. Vala bese udilika imizuzu engu-10, uvuselela ngezikhathi ezithile.
3. Uma i-zucchini isethenda, engeza ama-wedges wedaka. Vala bese upheka eminye imizuzu emibili kuya kwezingu-3, ​​noma uze ushise.

1. Susa iqabunga le-bay bese udlulisela imifino esitsheni sokukhonza.

Ukushintsha

• Engeza isipuni se-1 se-bhotela esikhwameni ngamafutha bese ushaya ama-ounces ayisishiyagalombili wamakhowe ahlutshiwe kuze kube nsundu negolide. Susa amakhowe epuleti bese ubeka eceleni. Engeza u-anyanisi uphinde uqhubeke neresiphi. Engeza amakhowe alondoloziwe aphekwe ku-zucchini kanye no-utamatisi. Ukushisa nokusebenza.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	70
Inani lamafutha	1 g
I-Fat egcwele	0 g
I-Fat Unsaturated	0 g
I-cholesterol	0 mg
I-sodium	25 mg
Ama-carbohydrate	14 g
I-Fiber Dietary	3 g
Amaphrotheni	3 g

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