Nutrition Highlights (pakushanda)
Maoriro - 261
Fati - 15g
Carbs - 10g
Maprotheni - 23g
Nguva Yese 55 min
Prep 25 min , Cook 30 min
Kushumira 6
Izvi zvikepe zvechikwata zvezhizha zvinokupa zvose zvinonaka uye kugutsikana kwekudya kweItaly kunofadza kunze kwekaridhijidhini yakasimba iyo inowanzobatanidzwa neyikudya. Kunaka kwakasvibirika kwechikwata chechirimo kunoita kuti zvive zvakakwana kune ndiro; hairi kukunda mishonga inonhuhwirira uye inogadzira kudya kunonaka-FODMAP kudya.
Zvimwe
- 1 tablespoon mafuta omuorivhi
- 1 cup chipped red bell pepper
- 1 pound rinonamatira pasi nyuchi
- 3 mashizha ehizha mashizha (2 mapaundi akazara)
- 2 maspuniki Italian seasoning
- 2 tablespoons yakagadzirwa basil yakachena
- ¼ teaspoon munyu
- ½ teaspoon mutsva wepasi pevhu
- ¾ mukombe wakapwanya tomato
- 1 cup shredded mozzarella cheese
Kugadzirira
- Preheat oven kusvika 350F uye giraa bhaka.
- Muchikwereti chikuru, kupisa mafuta omuorivhi mukati memhepo inopisa. Kana iri shimmering uye inonhuhwirira, wedzera pepper tsvina uye sunga kwemaminitsi mashanu. Wedzera pasi nenyuchi, gura nyama pamwe ne spatula, uye ramba uchibika kwemaminitsi gumi.
- Chengetedza magumo emakumbo uye ucheke imwe neimwe muhafu urefu. Kushandisa koro kadikiki kana kuti maroner baller, bvisa mbeu uye nenyama ye squash, uchisiya mabhomba anenge masendimita mashanu. Ita squash akacheka mativi kumucheto wakagadzirwa wakagadzirira uye uise parutivi.
- Edza mafuta kubva nyama. Isa chikoro kumashure chekupisa uye fambisa muItaly seasoning, basil, munyu, pepper, uye rakapwanyika tomate. Rega simmer yakafukidzwa pamhepo inopisa kwemaminitsi matatu.
- Kushandisa mukombe, nenzira yakafanana kugovera nyama yakasanganiswa mu squash shells. Bika kwemaminitsi gumi nemashanu pamapuranga ari pakati pevheni. Kunyanya kugovera shredded cheese pamusoro pezvikepe zve squash uye kudzokera kuvevheni kusvikira squash ishizha rheche uye cheese inonyungudutswa maminetsi gumi nemaviri kusvika ku15. Shumira ushamwari.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Half teaspoon yebasil yakaomeswa inogona kushandiswa panzvimbo yebasil itsva.
Kubika uye Kushumira Mazano
Kana zvichikwanisika, sarudza masumbu akaiswa mazamu akareba, izvo zviri nyore kushanda neyezviyeuchidzo kudarika kwenguva yakareba.
Zvinosuruvarisa, vakugadziri havaiti zviduku zviduku zvakapwanyika tomato kana tomato puree, uye tomato muto inowanzova neeiii uye garlic. Kusunungura zvakasara zvinopwanyika tomate mushure mekuenzanisa vamwe kunze kwepamusoro zvinogona kushandisa musuvhu kana soup panguva inotevera.
Kana kuti, puree chiduku chiduku chekatori tato mu blender kuti tishandise mumutsara uyu.
Kubika kweItaly hakuwanzove neonisiki kana garlic, asi verenga mutsara wezvigadzirwa zvingangoitika. Kana kutsiva 1/2 teaspoon imwe neimwe yakasvibiswa thyme, rosemary, oregano, uye basil.
Usadururira mafuta anopisa mumvura yako yakadzika, sezvaanozovhara.
Pane kudaro, uidururire mumudziyo unogadziriswa ugoisa mumarara ako mushure mekunge wakaoma.