I-squash ye-spaghetti iyaziwa ngokuthi i-substitutes enkulu ye-pasta yezokupheka ezisekelwe e-Italiya ezihlwabusayo ezingabili zingenalutho futhi zingaphansi kwama-carbohydrates - isilinganiso esinezinkanyezi ezinhlanu ezinempilo.
Kulesi iresiphi, isikwashi se-spaghetti sitshiswa nge-basil, utamatisi ne- Parmesan ushizi we-vibe ejulile yase-Italian. Kulula futhi kunelisekile - kulungele isidlo sakusihlwa samasonto onke.
Sisebenzela ngesinkwa seParmesan esengeziwe esineziphuzo kanye nesinkwa sase-Italiya ngamafutha omnqumo anomsoco okudliwayo, kanye newayini elibomvu elomile elifana ne-zinfandel, i-cabernet sauvignon, i-shiraz noma i-merlot-noma umxube oqukethe noma iyiphi yalezi zinhlobonhlobo. Ungase uzizwe uziqhenya ngokwakho ngokukhonza le dinner enempilo enhle ocabanga ukuthi umvuzo we-dessert ufanele bonke. Kodwa ukuze uhlale netihloko zakho zokudla okunempilo, cabanga ngesento esisekelwe ezitshalweni, njengama-apula asebhakabhaka endala; i-apple tart; i-peach, i-apula noma i-blueberry cobbler; noma okusajingijolo, i-orange, i-lemon noma i-aninepherbether. Amakhukhi e-oatmeal agcwele ama-grains aphelele, omisiwe, namantongomane, enye yokukhetha okuhle.
Okuzokwenza
- 2 wezipuni amafutha omnqumo
- I-squash eyi-1 ephakathi
- 3 wezipuni ibhotela
- Utamatisi ophakathi ophakathi, ama-tomate aphakathi, imbewu isusiwe futhi idliwe
- 2 wezipuni basil oqoshiwe fresh
- I-garlic encane encane e-1, echotshoziwe futhi ehlanjululwe kahle
- 1/2 indebe egayiwe i-Parmesan ushizi, kanye nokunye okukhonzayo
- 1/8 isipuni umhlabathi omnyama
- 3/4 ithisipuni usawoti, noma ukunambitha
Indlela Yokwenza
- Vela i-pan yokubhaka nge-foil kanye namafutha ngamafutha omnqumo. Sishisa ihhavini ku-375 F.
- Sika isikhala sakwa-spaghetti ngesigamu ubude bese uhlwitha imbewu kanye nanoma yiziphi izintambo ezithambile.
- Hlela u-squash, uthathe eceleni phansi, epanini elipholile.
- Vala i-pan ngokuqinile ngesikhumba bese ubhake ihora eli-1.
- Ngemuva kwehora, vula u-squash, uphinde uphinde uphinde uhlanganise ne-foil bese ubhaka cishe imizuzu engu-20 ubude, noma kuze kube yilapho unethenda.
- Gwema u-squash ngaphandle kwesikhumba bese uphonsa esitsheni esikhulu nebhotela, utamatisi, i-basil, u-garlic, ushizi weParmesan, i-pepper, nosawoti.
I-Spaghetti Squash vs. Spaghetti: Amaqiniso Okudla
Yingakho le mifino ithola umshini omuhle kakhulu: 1 indebe ye-spaghetti isikwashi sinamakhalori angu-31; inani elifanayo le-spaghetti linamakholori angu-221. Ku-.6 amagremu ngendebe ngayinye, isikwashi se-spaghetti cishe asinamafutha. I-spaghetti nayo inamafutha amancane kakhulu, i-1.3 amagremu indebe ngayinye, kodwa nokho kunjalo kabili inani le-squash. Ikomishi le-squash eline-spaghetti iqukethe ama-gramu angu-7 ama-carbohydrate, kanti i-1.5 amagremu ayi-fiber. Ikomishi le-spaghetti linama-gramu angu-43 we-carbs, ene-2.5 amagremu we-fiber.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 172 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 21 mg |
| I-sodium | 430 mg |
| Ama-carbohydrate | 12 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 5 g |