Le iresiphi e-zucchini ehlongoziwe idinga irayisi njengento yokugxila eyinhloko. Noma yisiphi isitayela selayisi singasebenza noma ungasebenzisa i-quinoa uma ukhetha. Bamba ngokucophelela ukugcina ukugxila ku-sikwashi.
Okuzokwenza
- 6 zucchini ephakathi
- Izinkomishi ezimbili (475 mL) ilayisi eliphekwe noma
- i-quinoa
- 1 indebe (240 mL) gouda shizi (shredded)
- Utamatisi ophakathi ophakathi (omile futhi oqoshiwe)
- 3 isipuni (45 ml) ibhotela (unsalted futhi ecibilikile)
- I-clove i-garlic (i-minced)
- 1 ithisipuni (5 mL) i-marjoram eyomile
Indlela Yokwenza
1. Sika i-zucchini ubude bese uphuma inyama bese ulahla. Igobolondo kufanele ibe ngu-1/4 intshi ubukhulu. Hlanganisa izithako ezisele, ngaphandle kweshizi, esitsheni esiphakathi.
2. Hlanganisa i-grill yokushisa okuphakathi. Ngesikhathi i-grill ishisa, thumela i-1/4 indebe yerayisi engxenyeni yamagobolondo e-zucchini. Phezulu i-zucchini ngayinye egcwele nge shizi. Beka ku-rack kancane oiled grill bese uvumela ukupheka imizuzu engu-10, Uma i-zucchini ithambile futhi ushizi uncibilikiswa, susa ekushiseni bese ukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 180 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 27 mg |
| I-sodium | 199 mg |
| Ama-carbohydrate | 16 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 7 g |