Nutrition Highlights (pakushanda)
Maoriro - 262
Fati - 20g
Carbs - 15g
Protein - 10g
Nguva Yese 120 min
Prep 30 min , Cook 90 min
Kushumira 4 (1 1/4 kapu imwe neimwe)
Spaghetti squash inoshanduka kuva makanda emapasta kana akabikwa, zvichiita kuti zvive zvakakosha zvinenge zvese chero pasafura. Chengetedza mbeu, ugocheka, uye udonhedze mupasta yakapedzeredzwa kuitira kunakisa kwakanaka uye muyero wemafuta anogadziriswa monounsaturated.
Kuchenesa tomato kunowedzera basa revamwe antioxidants, kunyanya chidimbu chinonzi lycopene chingaita basa mukuderedza chirwere chepachirwere nehutano hwemwoyo.
Zvimwe
- 1 svikiro spaghetti squashi + mbeu
- 2 mashupuni mafuta omuorivhi, akaparadzaniswa
- 1 tablespoon mafuta omuorivhi
- 4 masvikiro tomato, akachekwa
- 2 guru garlic cloves, minced
- 1/4 kapu yakasikwa bhesil yakachena
- munyu uye pepper, kuti toravira
Kugadzirira
1. Kubata squashi: Shamba huni ku 400F. Tora bheka pepa pepure pepa.
2. Nyatsotora sarashishi muchidimbu uchishandisa banga rakapinza. Scoop kunze kwembeu ugoisa parutivi.
3. Bvisa rutivi rwakatemwa rwe squash ne teaspoon yamafuta omuorivhi. Isa mubhapiti pekacheka akacheka kurutivi. Bhaka squashi kwemaminitsi makumi mana. Flip pamusoro, uye gadzira imwe maminetsi gumi kusvika ku15 kana kusvika iwe unogona kurova nyore fodya kuburikidza nenyama yose kusvika kune peel uye noodles are al dente.
Rega squash inotonhorera kusvikira zviri nyore kubata.
4. Shandisa hoko kuti unyatsotora nyama yecashshi kubva pachivara uye uparadzanise nyama mu "spaghetti-like".
5. Kugadzira mbeu: dzorera huni kusvika ku 300F. Bvisa zvinyorwa zvakakura zve squash kubva pambeu, uise colander pasi pemvura inotonhorera, uye bvisa chero imwe nyama yecashshi. Bvisa mbeu yakachena pajira uye patakaoma. Isai mbeu pamateyi ekubikira uye gonhadza ne teaspoon mafuta emuorivhi uye pinch yemunyu. Bika mbeu yemaminitsi makumi maviri nemakumi maviri, zvichifambisa mukati mekubika. Regai kupora.
6. Kugadzirira "spaghetti" kupisa hupuni 1 mafuta omuorivhi muhombe huru isina tsvimbo skillet pamusoro pepakati huru yekupisa. Wedzera tomate akachekwa uye shandisa maminetsi matatu kusvika ku5, kusvikira uchangotanga kunatsa. Wedzera kariki uye shandisa imwe miniti, kusvikira kunhuhwirira. Wedzera yakagadzirwa spaghetti squash ku pani uye fikisa kusvikira wapisa.
7. Kushumira spaghetti squash uye tomato nebasil itsva, yakakangwa mbeu yekasiashi nemunyu uye pepper kuti inwe.
Kubika uye Kushumira Mazano
Kuti ufare unofadza pamusoro pehurukuro, edza kushumira "pasta" uchishandisa shell ye squash sebiya. Anoponesa pazvokudya, zvakare! Kana, takura muzvimedu uye uende nazvo kwemasikati. Anonakidza kutonhora kukuru, kutonhorera kwekamuri, kana kupisa.
Iwe unogona kunyorera squash mberi kuti uite "chaiyo" chaiyo kubika kudya nokukurumidza uye nyore.
Zvakanakisisa kuchengetedza tomate mushure mekushisa (pane mamwe mazwi, usaisa mushonga wose wakachena mufiriji) kuti uwedzere ruvara rwavo. Kamwe kamate tatekiti iri firiji, ruzha rwavo rwunotungunuka uye maitiro anogona kuwana mealy. Iko kutemwa kana kutemwa nyanya, asi, inofanira kuchengetwa mufiriji kuitira kuti irege kuora.
Shumira nemateekisi zvakanyatsogadzirwa uye garlic uye kusasa bhasiki yakatsvawa.