Nutrition Highlights (pakushanda)
Maoriro - 226
Fati - 12g
Carbs - 8g
Puroteni - 21g
Nguva Yese 40 min
Prep 20 min , Cook 20 min
Kushumira 8 servings
Uyu ndiwo mumwe wemhuri yangu inofarira kudya kwezororo. Iwe unogona kuzviita pamwe nespaghetti squashi kana shirataki noodles , kana chero yakadzika-carb inodhinda iwe unofarira . Ichokwadi kuti iwe unogona kushandisa zvasara kana chikafu.
Zvimwe
- 3 makapu chicken (kana turkey, akabika uye akachekwa)
- 6 makapu spaghetti squash (kubikwa, kana 3 mapeji akagadzirwa shirataki noodles)
- 1/4 kapu eiii (yakagurwa)
- 8 ounces mushroom (yakatswa)
- 2 tablespoons mafuta
- 1 1/2 mukombe soy mukaka (unsweetened, kana ona chinyorwa pasi)
- 1/2 kapu kamu
- Zvingasarudzwa: hupfu kana imwe nyoro (ona chinyorwa chiri pasi)
- Kuravira: munyu (kutanga ne 1/2 teaspoon, kana 1 Tapepoon chicken kana turkey soup-base yakadai se Better Better Bouillion)
- Kuravira: pepper
- Zvasarudzwa: 1/3 mukombe wakaoma sherry
- 1/4 mukombe Parmesan cheese (grated)
- 1/4 mukombe wealmond mhuka (kana pasi-carb bread crumbs)
Kugadzirira
- Sungai anyanisi mumafuta kana mafuta. Wedzerai mushroom uye gadzira kusvikira vasiya zvakawanda zvehunyoro hwavo. Wedzera munyu uye pepiti uye simbisa.
- Kana ukashandisa upfu hwekusimudza, ita izvi apa, uye gadzirira 1 kusvika kumaminitsi maviri. Wedzera mvura uye mamwe mavhavha, uye uuye kune imwe simmer. Wedzera sherry, kana uchida.
- Wedzera turkey, uye udzose kunomira. Sakanidza neodles kana squash mu casserole pan.
- Furai muarimondi kudya uye cheese kumusoro. Bhika anenge maminitsi gumi, kana kusvika kusvika kunotanga kusvibira.
Pamusoro pemuchu mutsvuku: Unoda 2 makapu emucheka mutsvuku wekudya iyi. Iyo yakaoma uye mairi mukati mayo inosvika kwauri-ndinoshandisa 1 1/2 makapu asina kutengesa soy mukaka (mukaka usina kuwedzerwa wemamanda weammond unogona kushandawo) uye 1/2 mukatekamu. Asi iwe unogona kushandisa mukaka wose kana chipi zvacho chakanakisisa iwe pachako chirongwa chokudya. Pamusana pekudzivirira, ndinoshandisa mafupuni maviri eupfu uye 1 kikapu chekutengeserana pasi carb thickener (ThickenThin).
Kune spaghetti squash: Gadzirira spaghetti squashi uye utore michina yakakwana kusvika pane yakazara uzadze pasi pe 9x13 pan. Ndakatarisa pamusoro pemikombe mitanhatu yakasimba yakazara, asi ini handisi kuyera. Izvi zvinowedzera magiramu matanhatu e-carbohydrate uye 1 gramu ye fiber kusvika kune rimwe rekushandisa.
For Shirataki Noodles: Ndaishandisa zvitatu zve spaghetti type shirataki noodles. Sungai zvakanaka mu-colander, uye mucheke zvidimbu nezvikasi. Drain zvakanaka kwazvo. Tofu shirataki noodles kuwedzera magiramu e3 e-carbohydrate uye 2 gramu ye fiber kune imwe neimwe inoshandiswa yero recipe.
Isa mu 9x13 pan kana imwe casserole dish.
Kune Mamwe Marudzi eNododles: Gadzirira maererano nemapato mazano uye uwedzere nhamba yecarb kune recipe yakakosha. Isa mu 9x13 pan kana imwe casserole dish. Ikoji inopisa kusvika ku 450 F.