Imifino ethosiwe yilezo zokudla okududuzayo. Ephelele ngosuku lwamahlobo ebusika, ama-veggies abusiwe amnandi njengokudla okulula noma isidlo sangasemuva kuya enkukhu noma ngisho nokubhaka. Into ehlukile yokwenza ukuthi ukuthi ungakhetha ngempela ukuthi yikuphi uhlobo lwemifino ofuna ukuyidla. Ungathandi i-zucchini? Kulungile - vele ushiye futhi ubeke esikhundleni sayo ngenye into. Isitshalo seqanda naso imifino enhle kakhulu yokubhaka. Funda indlela yokugcoba isitshalo seqanda .
Okukuhle kakhulu ngemifino egosiwe ukuthi kulula futhi kungalungiswa, kuphekwe futhi kukhonzwe ngaphansi kwehora. Ukuze ulungise ukulula, ugosi epanini elingajulile elihlanganiswe ne-foil. Qinisekisa ukuthi uphefisa isithombe sakho ngokupheka ukupenda ukuze uvikele ukunamathela kuqala, noma kunjalo.
Okuzokwenza
- 3 amancane kuya kumhlophe (noma amazambane aphuzi)
- 1 ama-potato aphakathi nendawo (noma i-yam)
- 1 zucchini
- 1 isikwashi se-butternut
- Izaqathe ezine ezinkulu (noma 1 indebe yezingane izaqathe)
- 1 anyanisi obomvu noma ophuzi ophakathi
- 1 pepper obomvu noma obomvu bell
- I-1/2 indebe yamafutha omnqumo angama-virgin
- Okuzikhethela: usawoti ongasese noma usawoti
- Pepper omnyama ukunambitha
- 1 ithisipuni i-garlic powder
- 1/4 i-thyme ithisipuni
- 1/8 isipuni cumin
Indlela Yokwenza
- Hlangisa i-oven ukuya kuma-degrees angu-375 F. Hlanganisa ishidi lekhukhi noma isitsha esingavuthiwe sokupheka (9x13) ngokupenda okuthandayo okuphambili. Ukuze ulungise ukulula, ungahlela ishidi lakho lokubhaka noma i-pan nge-aluminium foil bese uphafaza ngokupheka ukuze uvikele ukunamathela.
- Okulandelayo, qala ukusika bese usika imifino. Akukho mithetho okufanele ilandelwe lapha, kodwa ngithanda ukuhlukanisa izaqathe, i-zucchini, u-sikwashi, u-anyanisi nopelepele. Amazambane anunandi emabhodini noma amazambane amancane amhlophe, ezindaweni zokuhlala.
- Ngemuva kokuchofoza nokufaka izinkinobho, faka imifino ebhodweni elilodwa ebhodini lokubhaka noma esidlweni. Ukushayela ngamafutha omnqumo. Engeza inani elifunayo likasawoti kanye nopelepele. Fafaza nge-garlic powder, thyme, ne-cumin.
- Faka endaweni evuthayo bese upheka imizuzu engu-45, noma kuze kube yimifino ingahlatshwa ngemfoloko. Khonza ngokushesha.
Yini Ongayithinta Ngayo Imifino Eminye
Imifino ethosiwe yi-dish enezinhlangothi ezihlukahlukene. Ngiyabathanda ngenkukhu ephusiwe , inyama yokugcoba, noma njengesidlo sokuphela kwedwa isidlo sakusihlwa kakhulu noma sasemini.
Abanye abantu bathanda ukukhonza i-hummus kanye nemifino egosiwe ukuze basebenzise isiphuzo. I-hummus yendabuko isebenza kangcono emibonweni yami kodwa kunezinhlobo eziningana ongazisebenzisa ukuze uhambise ukunambitheka kwezingwenya ezigcobe. I-Hummus ingenziwa kalula ekhaya, kodwa ngenxa yethandwa yayo ekhulayo, ingatholakala nakwezimakethe ezinkulu kakhulu. Ngezinye izikhathi uzothola esigabeni sokudiliza esimweni esiqandisini noma nge-dips. Funda indlela yokwenza i-hummus ekhaya .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 282 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 13 g |
| I-cholesterol | 0 mg |
| I-sodium | 89 mg |
| Ama-carbohydrate | 28 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 3 g |