Nutrition Highlights (pakushanda)
Maoriro - 307
Fati - 7g
Carbs - 51g
Maprotheni - 15g
Nguva Yese 60 min
Gadzirira 10 min , Cook 50 min
Kushumira 3 (1/3 noodles + 2/3 cup lentils)
Zvipe iwe hutatu humwe hunobatsira kuburikidza nekuputika mujeri kune nyama yenzombe inoshandiswa mumutambo nyama-based bolognese recipes.
Chokutanga, lentiy inodhura uye inogara yakachengetedza puroteni-pondo inokubhadhara pasi pemadhora maviri. Zvadaro, vanopa ropa-rinodzora chekusimudza potassium uye hapana mafuta, izvo zvisingagoni kutaurwa nokuda kwezvokudya-based dishes. Pakupedzisira, vanotakura mune zvakawanda zvinokonzera fiber uye mapuroteni, zvinodiwa kana iwe uchidya kudya kwekoriki yepasi kuitira kuti ugone kugara wakakwana. Kunyange nyama ine puroteni, ine zero fiber, saka lentiy inokunda chinotsiva.
Inonzi lentil bolognese inoshandiswa pamusoro pepaghetti uye zucchini musodhi . Yakawedzerwa zukini ndeye imwe nyanzvi yekunyengedza kukora marori (uye, munyaya iyi, carbs) paunowedzera fiber.
Zvimwe
- 1 tablespoon mafuta omuorivhi
- 2 garlic cloves, minced
- 1/2 svondo yellow anii, yakanyanyisa minced
- 1/2 orange bell pepper, finely minced
- 1 wepakati karoti, grated
- 1/2 kapu yakasvibirira yakaoma kana yemavara lentils
- 2 shoma duku dzose, yakagurwa
- 1 cup mukate muto (1 8-ounce inogona)
- 1 cup cup
- 1/4 teaspoon pasi pasi pepiresi
- 1 teaspoon yakasimwa basil
- 1 teaspoon yakaoma oregano
- 1 yakakura zucchini, yakasimbiswa
- 2 ounces gorosi rose spaghetti
Kugadzirira
- Pisai mafuta omuorivhi muvha rinopisa pamusoro pemhepo inopisa.
- Wedzera garlic, anyanisi, bell pepper, uye karoti. Cook, inokurudzira dzimwe nguva, kusvikira zvishoma.
- Wedzera lentiki uye zvose zvinoshandiswa kuburikidza ne oregano. Itai pamwe chete uye muuye kumamota, ipapo mutezo, uye mabikira akavhara kwemaminitsi makumi matatu kusvikira zero dzikagadzirwa. Kurudzira dzimwe nguva.
- Ivharese gorosi gorosi spaghetti maererano nemapatara mirayiridzo maminitsi makumi maviri ekubika mapenzi.
- Gadzirai zucchini noodles ne spaghetti uye pamusoro ne lentil bolognese.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kushandisa 1 1/2 makapu makedheni akaiswa tomato panzvimbo yeti tomato yose uye tomato sauce.
Shandisa chero ruvara rwebell pepper iwe unobatsira.
Kunyange zvazvo karoti inowedzera hunodiwa uye hushanda zvakajeka nekupenya kwevharo, inzwa wakasununguka kuedza nemimwe miriwo. Maharuti akarehwa achapa chikwereti chakajeka uye tadhi yekutapira, somuenzaniso.
Iwe unogonawo kushandisa pasta-based based pasta panzvimbo yegorosi rose pasta kune zvimwe fiber uye mapuroteni. Chickpea-based pasta, somuenzaniso, inowanika kune iye zvino uye inogadzira chimiro chakakodzera chemavara-akachenjera.
Kubika uye Kushumira Mazano
Wedzerai 2 kusvika ku3 maspuniji emvura panguva imwechete kana musanganiswa muchikamu chechina chikava chakaoma pamberi pekuti lentiki dzipfeke.
Mhepo inokonzera midzi ndiyo nzira iri nyore yekuita zucchini noodles, asi unogonawo kushandisa peeler. Kana maharasi akabuda akareba zvakanyanya ne peeler iwe unogona kuaisa mukunyorera.
Fukidza ne teaspoon ye grated parmesan paunoshumira, kana uchida.