Uma ngabe ujabulele ukugcwaliswa, ukudla okunethezeka okubusika kulobu busika futhi udinga kancane ikhefu, lokhu iresidi ekhanyayo, ehlanzekile, futhi esheshayo ye-zucchini isiphuzo "izokhipha usuku lwakho".
Ngosizo lensimbi yekhishi lokugcoba (noma okunye i-julienne peeler), i-zucchini yonke iguqulwa ibe yi-noodle enempilo enempilo, engokwemvelo engenama-gluten. Akuthatha isikhathi eside ukuthi ama-noodle e-zucchini apheke, amane ephosa esikhwameni nge-hint yamafutha omnqumo kuze kube sekugcineni.
I-noodle ye-zucchini ihlanganiswe ngamatamatisi omvini namacimbi ephuzi asuka nge-shallots negalikhi. I-cheese yenkomo ephukile, etholwa ukushisa kwemigodi ephekiwe, inezela ukhilimu othungayo ku-dish.
Qedela leli khadi elikhanyayo neliqabulayo "lika-pasta" elinama-basil aqoshiwe kanye nama-cheese engeziwe eyengeziwe ukuze uthole ukudla okunempilo nokugcwalisa ngeviki.
Ukuqinisa le dish nge amaprotheni, engeza imfucumfucu noma imichilo yenkukhu eyosiwe .
Okuzokwenza
- 2 i-zucchini enkulu, iphela iphelile, iqhutshwe ibe ama-noodle amancane a-spaghetti
- 2 tsp amafutha omnqumo extra virgin, ihlukaniswe
- I-tbsp i-shallot igwetshiwe (cishe i-1/2 shallot enkulu)
- I-clove i-garlic, i-minced
- 1 inkomishi ikomishi ephuzi, ifakwe uma iqhwa
- 1 indebe ingxenye yamatamatisi omvini
- 5-6 amaqabunga amakhulu ase-basil, aqoshiwe amaqabunga
- 2-3 tbsp i-crumbled cheese yembuzi (ngokuzithandela)
Indlela Yokwenza
- Ngethuluzi lekhishi lokugcoba, vula i-zucchini ezimbili ezinkulu zibe ama-noodle wesayizi we-spaghetti. Uma ungenayo i-spiralizer, ungasebenzisa i-julienne peeler esikhundleni.
- Esikhathini se-skillet esiphakathi, ukushisa kwamafutha omnqumo phezu komlilo ophakathi. Engeza shallot bese upheka kuze kube lula, cishe imizuzu emibili kuya kwemi-3. Engeza i-garlic bese upheka kuze kube yiphunga elimnandi, cishe amaminithi angu-1.
- Engeza ummbila, utamatisi wamagilebhisi, nesisekelo se-basil. Isizini ukunambitha ngosawoti kanye nopelepele, ukugqugquzela ngezikhathi ezithile lapho upheka uze uphelele. Uma ushisayo, cisha ukushisa uphinde ufafaze isipuni esingu-1 se-crumbled cheese yekhanda ngaphezulu.
- Esikhathini esikhulu se-skillet esikhulu, ukushisa amafutha asele phezu kokushisa okuphakathi. Engeza ama-noodle e-zucchini bese uphonsa njengoba upheka (ukusebenzisa i-tongs kwenza lokhu kube lula). I-noodle ye-zucchini ayithathi isikhathi eside ukupheka-uphonsa imizuzu engaba ngu-3 kuya kwezingu-4 bese ufaka engxenyeni ye-corn, tomato, shallot kanye noshizi. Toss ukuhlanganisa bese ususa pan kusuka ekushiseni. (Qaphela - uma uthola ama-noodle, pheka kuphela imizuzu emibili kuya kwezingu-3 njengoba lezi zinhlayiya zincane kakhulu futhi upheka ngokushesha kunama-noodle avuthiwe).
- Hlukanisa isidlo se-noodle zibe izitsha ezimbili, uhlobise nge-cheese eseleyo kanye ne-basil eyengeziwe, uma ufisa. Khonza ngokushesha.
Qaphela: Ungakwazi ukwengeza imfucumfucu kulesi sidlo, noma ukhonze kanye nenkukhu elinezikhwebu.
Isikhumbuzo: Njalo qinisekisa ukuthi umsebenzi wakho owenziwe, izinto, amapanini namathuluzi akhululekile kwe-gluten. Hlala ufunda amalebula womkhiqizo ukuqinisekisa ukuthi umkhiqizo awunama-gluten. Abakhi bangashintsha amafomu womkhiqizo ngaphandle kwesaziso. Lapho ungabaza, ungathengi noma usebenzise umkhiqizo ngaphambi kokuxhumana nomkhiqizi ukuqinisekisa ukuthi umkhiqizo awunawo gluten.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 436 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 9 mg |
| I-sodium | 120 mg |
| Ama-carbohydrate | 72 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 16 g |