Uma uzama ukunciphisa ama-carbs, i-spaghetti squash yenza indawo ephakeme kakhulu ye-pasta. Ngenxa yokuthi imifino, ukuthungwa kuhluke kakhulu, kodwa kunomsoco omuhle, omnandi futhi isanci isaseyinkanyezi.
I-beef yomswakama kanye ne-tomato sauce eyenziwe yenkomo yenza lokhu kudla okuphelele kwe-spaghetti. I-squash ye-spaghetti ihlukaniswe ibe yizintambo bese ibhakawa nge-beefy utamatisi we-utamatisi no-Cheddar ushizi.
Sebenzisa umsila we-turkey noma umsila wase-Italy endaweni yenkomo, uma uthanda. Bona amathiphu kanye nokuhlukahluka ngezansi iresiphi.
Uma ungabala ama-carbs, sebenzisa lesi sidlo ngesinkwa esine-crusty nesaladi eliphosiwe .
Okuzokwenza
- Isikebhe esincane se-spaghetti
- 1/2 indebe yamanzi
- 1 yenkomo yenkomo yenkomo
- 1/2 indebe anyanisi (oqoshiwe)
- 1/2 indebe ebomvu i-pepper (oqoshiwe)
- 1/4 indebe green bell pepper (oqoshiwe)
- I-clove i-garlic (i-minced)
- 1 14.5 i-ounce ingadonsa utamatisi (ene-liquid)
- 1/2 isipuni seqabunga oregano
- 1/4 ithisipuni usawoti
- 1/8 isipuni pepper
- Izinkomishi ezi-2 1/2 ezinamaqabunga ama-Cheddar shizi (
- ihlukaniswe )
Indlela Yokwenza
- Sishisa ihhavini ku-375 °.
- Sika isikhala sopaghetti ngesigamu ubude bese uhluma imbewu, ugaye nge-spoon ukuze uthole zonke izintambo ezidlulele.
- Beka isikhala se-spaghetti, usike eceleni, endaweni yokupheka; engeza amanzi esitsheni sokubhaka. Ukumboza bese ubhaka isikwashi se-spaghetti kuhhavini eliphefumulelwe cishe imizuzu engama-30, noma kuze kube yilapho isikhala sopaghetti sinethenda futhi sihlatshwa kalula ngeforque.
- Lapho u-squash upholile ngokwanele ukusingatha, khipha izinhlamvu "ze-spaghetti" ngemfoloko. Beka u-squash strings esitsheni bese ubeka eceleni.
- Phakathi naleso sikhathi, esikhwameni esikhulu noma usonga i-pan phezu komlilo ophakathi, pheka inyama yenkomo, u-anyanisi, i-pepper ebomvu ne-green futhi ugarliki kuze kube yilapho inyama engekho i-pink nemifino isineke. Hlanganisa amafutha; engeza utamatisi, i-oregano, usawoti kanye nopelepele. Faka izintambo ze-squash. Qhubeka ukupheka uphinde uhoxise ngobumnene imizuzu engaba ngu-2, noma kuze kube yilapho uketshezi lufakwe.
- Dlulisa ingxube endaweni encane 1 1/2 kuya ku-2-quart casserole; ugxila ezinkomishini eziyi-1/2 zeCheddar shizi. Bhaka ku-350 ° imizuzu engu-25.
- Phonsa nge-1 indebe yeCheddar ushizi bese upheka imizuzu emihlanu ubude, noma kuze kube yilapho ushizi ucibilikile.
Amathiphu nokuhluka:
- Faka indawo yenkomo yomhlabathi nge-turkey emhlabathini noma isisindo esikhulu sase-Italy.
- Engeza mayelana ne-1/2 isipuni se-pepper elibomvu elibomvu le-pepper engxenyeni ye-sauce yokushisa, uma ngabe ufisa.
- Sebenzisa utamatisi ochotshoziwe esikhundleni sokudonswa umsizi ophuzile.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 645 |
| Inani lamafutha | 43 g |
| I-Fat egcwele | 23 g |
| I-Fat Unsaturated | 13 g |
| I-cholesterol | 168 mg |
| I-sodium | 739 mg |
| Ama-carbohydrate | 17 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 48 g |