I-Zucchini enezinyosi namaTamatisi kanye ne-Garlic Recipe

Usufuna iresiphi esheshayo yendimbi ye- zucchini yakho? I-Zucchini kanye no-utamatisi yenza ithimba eliwina lesi sidlo sehlangothini esinambitha kakhulu. Lena indlela enhle kakhulu yokusebenzisa i-zucchini yakho entsha, futhi kuyindlela elula yokulungisa.

Okuzokwenza

• 3 kuya ku-4 ephakathi
• zucchini , engaphenduliwe, i-cubed
• 1 enkulu yamanzi utamatisi (noma ama-14.5-ounce amathini)
• I-1 ingaba (ama-ounces angu-8) utamatisi we-sauce
• 1 inkomishi elicwengwa yisilimo esidliwayo esinamagatsha anamanzi
• 1 anyanisi omnandi omnandi, oqoshiwe oqoshiwe
• 1/2 indebe eqoshiwe i-bell pepper, eluhlaza noma inhlanganisela ebomvu neluhlaza
• 2 clove garlic, thinly lisikiwe
• 1 1/2 amathisipuni ushukela
• I-3/4 isipuni sikasawoti eshisayo, noma ukunambitha
• 1/4 isipuni ushukela omnyama omusha, noma ukunambitha

Indlela Yokwenza

1. Esikhathini esikhulu samapuphu, hlanganisa i-zucchini, utamatisi *, utamatisi isoso, isilimo esidliwayo esinamagatsha anamanzi, anyanisi, i-bell pepper, i-garlic, ushukela, usawoti kanye nopelepele. Beka i-pan phezu kokushisa okuphezulu futhi ulethe ngamathumba.
2. Nciphisa ukushisa kuya phansi, ukumboza i-pan, bese ubhala imizuzu engaba ngu-45, noma kuze kufike i-zucchini neminye imifino ithenda.
3. Susa ikhava emaminithini angu-10 edlule.
4. Nambitha futhi ulungise isikhathi sonyaka.

* Zizwa ukhululekile ukusebenzisa utamatisi omusha uma unayo.

Core bese uhlolisisa cishe ama-tomate aphakathi kwengu-10; bawafake bese uwafaka ku-zucchini kanye nomsanisi we-tomato, imifino, kanye nokuphumula.

Amathiphu ochwepheshe

• Engeza cishe i-1/2 pounds ye-okra enamafutha ahlanzekile noma efriziwe kuya esitsheni cishe phakathi nesikhathi sokupheka.
• Gcoba isidlo ngebhekoni eliphekiwe.
• Shaya nge-1 inkomishi yamakhowe omisiwe ahlanzekile bese uwafaka esidlweni kanye ne-zucchini kanye no-utamatisi.
• Amakhambi ahambisanayo: i-Basil, i-mint, i-oregano, i-thyme, ne-tarragon.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	69
Inani lamafutha	1 g
I-Fat egcwele	0 g
I-Fat Unsaturated	0 g
I-cholesterol	2 mg
I-sodium	282 mg
Ama-carbohydrate	14 g
I-Fiber Dietary	3 g
Amaphrotheni	4 g

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