Nutrition Highlights (pakushanda)
Calories - 125
Fati - 4g
Carbs - 18g
Protein - 6g
Nguva Yese 40 min
Gadzirira 10 min , Cook 30 min
Kushumira 8 (1 kapu imwe neimwe)
Wakamboedza here kugadzira muto weB Bolognese? Zvinowanzotora kwenguva yakareba, neboka rekumhanya, uye nezvepaundi yemombe kana imwe nyama yakatsvuka . Kunyange zvazvo inonaka uye inogadzirwa nemafungiro akawanda ari nyore, Bolognese chaiyo haisi yega yevhiki inosvikika uye inogona kunge yakazadzwa namafuta akazara, zvichienderana nerudzi rwe nyama inoshandiswa.
Iyi yehutano yeB Bolognese inogadzirwa ne -fiber-rich lentils uye mushwa panzvimbo pe nyama yemuchero unotapira unoita semaminitsi 30 chete. Zvinonaka, kuzadza, uye kukwana kwakanaka kwepasta kana yemudiwa wako wega "noodles." Pamusoro nekusasa kwemafuta akanaka uye chechidimbu chechidimbu chekudya chisina nyama usiku hupi hwevhiki.
Zvimwe
- 2 tablespoons zvakare mhandara yemafuta emuorivhi
- 1 inopera yellow yellowii, diced
- 4 clove garlic, minced
- 1 stalk celery, diced
- 1 guru karoti, diced
- 1 mukombe mushwa, yakatswa
- 1 (28-ounce) inogona kuderedza-sodium yakapwanyika tomate
- 3 tablespoon balsamic vhiniga
- 1 3/4 makapu mvura
- 1/4 mukombe flat-leaf parsley, chopped
- 1 tablespoon yakaoma oregano
- 2 mashupuni akaomeswa rosemary
- 1/2 teaspoon itsva inoparadzaniswa pepper
- 3/4 mukombe wakaoma lentils
Kugadzirira
- Muchikwata chikuru, kupisa mafuta pamusoro pekupisa. Wedzerai onion, garlic, celery, uye karoti. Pheka, inomutsa kusvikira zvinyorova, maminitsi mashanu. Wedzera mushwa uye simbisa.
- Wedzera zvisikwa zvinosara uye simbisa. Dhavhara uye simmer pamhepo yakadzika maminitsi makumi matatu, kana kusvika kusvikira lentils inogadzirwa kuburikidza.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe usingave uri kushandisa mamwe ose eparsley, iwe ungada kusarudza kutenga parsley yakaoma.
Shandisa pepuni yakasimwa parsley panzvimbo yechitsva uye chengetedza zvimwe zvese zvekushandisa.
Shandisa imwe duku shoma inogona kuve mushroom, yakanatswa uye yakanatswa, panzvimbo yekutsva kana ichidikanwa.
Kana nhengo dzako dzatove dzakabikwa, siya mvura. Kugadzira bhitch lentipi mberi kwenguva, sekutanga kwevhiki kushandisa mu salads uye mune ino repepeti, inogona kuchengetedza nguva nekuedza pazuva rekubika.
Nokuda kwezvinyoro zvinoshandiswa, shandisai teaspoon yakapwanyika tsvuku tsvuku tsvuku.
Kubika uye Kushumira Mazano
Chengetedza muchenge nguva nenguva uye uwedzere mvura sezvinodiwa sekuti lentiya inonwa mvura. Wedzera nezvemashupusi maviri panguva.
Shandisa mucho pamusoro pegorosi spaghetti, kubikwa spaghetti squash, kana zucchini noodles. Fukidza nechinguva chakanaka zvakanaka, chitsva grated parmesan cheese.