Wonton Ratatouille: Mufambiro we Veggie-Based

Nutrition Highlights (pakushanda)

Calories - 59

Fati - 4g

Carbs - 5g

Maprotheni - 2g

Nguva Yese 65 min
Prep 20 min , Cook 45 min
Kushumira 12

Mbeu dzose , nyemba, marumusi, michero, veggies- iwe unogona kunge wakanzwa kuti idzi dzinopa fiber yakawanda , inokosha sechikamu chekudya zvakakwana kwehutano. Kutaura zvazviri, kuwana zvigaro zvezuva nezuva zvakakosha zvema 25 gramu kana iwe uri mukadzi uye anenge magiramu 38 kana iwe uri murume anogona kubatsira kubatsiridza nhamba dzeku cholesterol unoona pamigumisiro inotevera yekuedza ropa uye kuderedza dambudziko rehutano hwemwoyo paunenge uine makore .

Imwe yenzira dzakaoma dzekuwedzera huwandu hwehutachiwana hwaunodya ndechokuparadzanisa kudya kwezuva rose. Mamiriyoni mashoma kubva pakudya imwe neimwe uye nyoka inowedzera nokukurumidza. Fiber kubva kune anofadza ichaita kuti kuverengera kuverengwe, zvakare.

Heino an appetizer iyo inoshandisa mimwe miriwo yakasiyana-siyana yakashanda mune wonton shell yakasvibiswa yakabatwa nemheche yembudzi yakasviba nokuda kwepurotini shoma shoma uye yakachena. Kana iwe usingatsvaki izvi sechiguniti, svetuka pamikombe yevonton uye ushumire pamwe chete nehupenyu -hune utano hwakakwana (sequinoa kana bhari) kuitira kudya kwekuzadza panzvimbo.

Zvimwe

• 2 nyanya tomato
• 1 teaspoon mafuta omuorivhi
• 1 shoma shoka, cubed
• 1/2 teaspoon munyu
• 12 wonton wrappers
• 1/4 teaspoon munyu
• 1 tablespoon mafuta omuorivhi
• 1 mutsvuku weiiii, diced duku
• 2 duku gorofu cloves, minced
• 1 duku tsvuku tsvuku tsvuku, yakasimwa uye yakasvikidzirwa
• 1 duku zucchini, midhi diced
• 2 teaspoon yakaomeswa oregano mashizha
• 1 tablespoon tsvuku yewaini vhiniga
• 1/2 mukombe crumbled mbu cheese
• 1 teaspoon yakasimwa thyme mashizha
• 1 teaspoon lemon zest
• 1 teaspoon mafuta omuorivhi

Kugadzirira

1. Uya nehari duku yemvura, izere nehafu, kubikira. Blanch uye chill the tomato (kuti uwane mamwe mirayiridzo, ona mapeji ekubikira pasi).
2. Preheat oven to 350F. Paunenge uchingotanga kuchenesa, zvishoma nezvishoma ucheke matamato, uchengete majee ose. Isa pane pikari yekubika uye udire mafuta. Gara muvheni kwemaminetsi gumi nemashanu kusvika pamakumi maviri, zvichiita mushure maminitsi gumi, zvino bvisa uye uwedzere kune musanganiswa veggie muchikamu chechipiri.

1. Kunyange zvazvo tomato iri kunya, inokanda mbeu yepuropiti nemunyu uye garai kwemaminitsi gumi nemashanu, mushure mokunge munogona kubvisa zvidimbu kubva kune imwe yaya yakawandisa uye muwedzere kuhari kana makagadzirira muchikamu chechina.
2. Saronga 12 wonton wrappers pane bhokisi rekucheka uye zvishoma nezvishoma tsvina imwe neimwe nekubika kubika. Zvimwewo, iwe unogona kuvhikira mafuta omuorivhi-inenge 2 maspunikiti inofanira kunge yakakwana kune vose 12. Fongedza mumwe nomumwe kuvhara mumunda umwe we muffin tin, achipa mukombe-wakafanana, ndokusasa nomunyu uye kubika muchoto kwete maminetsi matanhatu kusvika pamasere manomwe, kusvika crispy uye zvishoma zvishoma zvakasvibiswa pamativi. Ramba uchingwarira kwavari kuitira kuti varege kupisa! Kamwe wakagadzirira, bvisa uye urege kumira panzvimbo. Iwe unofanirwa kudzokorora danho iri kaviri zvichienderana nehuwandu hwemukati wako muffin tin.
3. Iva mafuta omuorivhi muhari yepakati mukati pepakati huru yekupisa. Wedzerai onion uye kubika kwemaminitsi mashanu, kusvika zvishoma zvishoma, edzai gorozi uye gadzira imwe maminitsi matatu. Wedzera bell pepper uye ubike imwe maminitsi maviri, uchiteverwa ne zucchini imwe imwe maminitsi matatu.

1. Wedzerai eggplant, yakabikwa tomato, oregano, uye shingaira. Rega musanganiswa kubika, zvakaputirwa, kwemaminitsi gumi, kusvikira miriwo ichinyoreswa zvishoma asi isati ifukidzwe. Kana imwechete yakabikwa, regai kupora, uye nguva yekudya newaini tsvuku vhiniga, munyu, uye pepper.
2. Muchidimbu chiduku, shandisai mbudzi, mbuya, thyine, zedmon, garlic, uye maorivhi, kuisa zvose zvinoshandiswa pamwe chete.

1. Plate iyo yakarohwa ratatouille mumikombe yevonon, ichiparadzanisa pakati pe12, uye pamusoro ne 1 teaspoon yembudzi yega yega.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Panzvimbo yekucheka matamato ako iwe unogona kuchinja mumakedheni akachekwa tomate kuti uponese panguva.

Ikoji yevononi inonakidza kudya uye inoita kuti ive yakanaka yekushandira, asi iwe unogonawo kushandira ratatouille nekudziya gorosi pita chingwa-zvichange zvisingonaka.

Kubika uye Kushumira Mazano

Kushandisa tomate yakakangwa kunounza kusvuta, kwemavara echisikigo. Kana iwe uri mupfupi nenguva kana kuti haugoni kuwana mhando yemakedheni, famba danho iri. Panzvimbo pacho, kazhinji sveta tate uye uwedzere ivo sezvaunenge uchiita mudanho rekutanga.

Blanching tomato inoita kuti zvive nyore kubvisa ganda ravo. Shandisai zvakasimba asi matata akaibva uye iva nechokwadi chekucheka "X" isina kudzika mukati memumwe nomumwe musati mavaendesa mumvura-izvi zvinopa chigadziko cheganda kutanga kutarisa uye kuita kuti zvive nyore kwauri kuti ubate uye ubvise chero kusara ganda. Kana vachinge vari muhari, vanongoda kugara imomo kwemaminitsi makumi maviri kusvika masere musati mavabudisa kunze uye munopinda mubhokisi nechando.

Parizvino mapepa anofanira kutanga kutarisa ivo pachavo. Chengetedza chero ganda rakasara kubva iwe pachako, uye gura ruvara rwegorosi kubva kumusoro uye zvishoma kuti ucheke.

Iwe unogona kuedzwa kuti ubvise mbeu yako. Kunze kwekuti iwe uine chikonzero chekurapa kuita kudaro, wadii kuichengeta? Ruzhinji rwe fiber uye antioxidants dzakazara muhupfumi, ruvara rwepepuru.