Ungase ucabange njengokudla okunamafutha okunethezeka, kodwa uzoshintsha ingqondo yakho ngemva kokuzama le nguqulo kusukela "I-Carblover's Diet Cookbook." Isebenzisa i-ricotta, i-mozzarella, ne-Parmesan, kanye ne-turkey ukunciphisa okuqukethwe kwamanoni nama-calories. Isipinashi sinezela umbala, ukunambitheka, ne-fiber. Ungasebenzisa i-sauce e-jarred marinara emakethe noma eyakho. Ngiphakamisa ukusebenzisa i-lasagna noodle yekolweni lonke ukuthuthukisa i-fibre ngisho nangaphezulu. Khonza ngesaladi elihlangene ukuze udle ukudla.
Okuzokwenza
- 1 ithebhulethi
- Amafutha e-Olive
- 1 anyanisi ophakathi, oqoshiwe (2 izinkomishi)
- 2 kuncibilikisiwe
- ama- clove e- garlic
- 3/4 i-pound ground breast
- Izinkomishi ezi-3 ezisezingeni eliphansi le-sodium marredar sauce
- 1-1 / 2 izinkomishi ingxenye-skim
- i-ricotta ushizi
- Iphakeji elingu-1 (ama-ounces) elifriziwe, elifakwe ngokuphelele futhi lifakwe ngokuphelele kulo lonke uketshezi oluningi
- 1/4 indebe eqoshiwe
- 2 amaqanda abamhlophe
- 1/4 isipuni
- usawoti
- 1/4 isipuni
- upelepele
- 12, kuphekwe
- al dente ngokwemiyalelo yephakheji
- 1/2 indebe shredded ingxenye-skim
- i-mozzarella ushizi
- I-1/4 indebe igxile
- I-Parmesan ushizi
Indlela Yokwenza
1. I-oven yokuvutha ku-375 F.
2. Hlela amafutha omnqumo esikhwameni esikhulu esisezingeni eliphezulu bese upheka u-anyanisi, ugqugquzela ngezikhathi ezithile, kuze kube yilapho ulula, imizuzu engu-6 kuya kwangu-7. Engeza i-garlic bese upheka iminithi elingu-1. Engeza u-turkey bese upheka, uphephula nge-spoon, uze ungabe usu-pink futhi uphekwe, imizuzu engu-4 kuya kwemi-5. Engeza i-marinara, ulethe ngamathumba, unciphise ukushisa, futhi uhlanganise imizuzu emibili kuya kwemi-3. Susa i-pan kusuka ekushiseni bese upholisa kancane.
3. Hlanganisa ushizi we-ricotta, isipinashi, i-parsley, amaqanda abamhlophe, usawoti kanye nopelepele esitsheni esikhulu.
4. Gqoka phansi epanini elingu-14-x 11-intshi lasagna ne 1/2 indebe ye-sauce. Hlela ama-noagle amathathu e-lasagna phansi kwepani. Spread sa/ce indebe 3/4 ngokulinganayo phezu noodle. Spoon 2/3 inkomishi i-ricotta-isipinashi ingxube ngokufanayo phezu kwe-sauce. Phinda izendlalelo izikhathi ezimbili.
5. Ukumboza phezulu nge-noodle amathathu bese usala umsizi we-3/4. Fafaza nge-mozzarella ne-Parmesan. Ukumboza ngokukhululekile nge-foil bese ubhake imizuzu engu-45. Susa isikhumba bese ubhalela imizuzu engu-10 kuya kwemizuzu, kuze kube yilapho ushizi ubonakala. Sika ezingeni ezingu-9 bese ukhonza.
Umthombo We-Recipe: ngu-Ellen Kunes noFrances Largeman-Roth (Oxmoor House)
Iphrintiwe ngemvume ebhaliwe evelele.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 258 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 49 mg |
| I-sodium | 877 mg |
| Ama-carbohydrate | 20 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 20 g |