Nutrition Highlights (pakushanda)
Maoriro - 177
Fati - 13g
Carbs - 14g
Protein - 5g
Nguva Yese 90 min
Prep 15 min , Cook 75 min
Kushumira 6 (1 1/2 makapu nerimwe)
Chengetedza chinyorwa chetamate yakanyatsokonzerwa mukati mako nguva dzose. Kana iwe uchinzwa sokuti hapana chinhu chokubika mukati memba, yako inogona kubva kuTamate inogona kuchinjwa kuva muto mutsva kana soup panguva pfupi.
Tomate yakabikwa inonyanya kupfuma mu phytonutrient inonzi lycopene , iyo yakaratidza simba rinopesana nekenza mumhando dzakasiyana-siyana dzeongororo. Fennel ndiyo yakadekari yemiriwo yemafuta ane anise-yakafanana, inogadzikana chaizvo pamwe neshinda yemu tomato. Fennel inonakidza kana yakakangwa kana yakatswa uye yakashandiswa mumasadhi, zvakare. Edza iyi soro yemu tomato yekodori yakadzika asi yakagadzikana - yakakwana yekukwanisa kushandiswa kwemiriwo muzuva rako.
Zvimwe
- 1, 28-ounce inogona kusungirirwa matamate
- 1/4 mukombe wemafuta amafuta
- 8 mashizha evhavhaki, akaiswa pasi
- 1 ari pakati peeiiii
- 1 svondo fennel bulb, yakasimba core yakabviswa
- 1 tablespoon mafuta omuorivhi
- 2 tablespoons tomato paste
- 4 makapu pasi-sodium chicken kana yemiriwo muto
- munyu uye pepper, kuti toravira
Kugadzirira
- Preheat oven kusvika 425F.
- Bvisai muto weTamato mu 9 x 13 inch kubika ndiro, kupwanya tomate zvakanyatsonaka nemaoko enyu. Wedzera mafuta omuorivhi uye garlic cloves ane mapapiro mashoma emunyu uye mutsvuku. Kuisa parutivi.
- Durai onion ne fennel bulb mu 8 hunks makuru mumwe nomumwe. Tora namafuta omuorivhi uye uronga pakabikwa.
- Bhii musanganiswa wei tomato neonikisi / fennel kusanganiswa muvheni kwemaminitsi makumi matatu nemakumi mana, zvichikurudzira nekukandira pakati nepakati nekubika.
- Bvisa kubva muvhenji uye unyatsotarisa kuhomwe huru yemvura. Wedzerai tomate paste uye muto, simbisa, uye uuye kumota. Deredza kupisa kusvika kumimira uye gadzira imwe maminetsi gumi nemashanu.
- Bvisa kupisa uye kunyatsotarisa mumatch, pure muto mu blender, uchichengeta chivako zvishoma ajar kuitira kuti mhepo yakanyanyisa irege kupukunyuka ichikanganiswa.
- Gara, gadzirisa nguva yakakodzera, uye shandira.
Kushandiswa Kwekugadzirisa uye Kugadziriswa
Haigoni kuwana fennel? Iwe unogona kushandisa nharo 2 kusvika ku3 ye celery uye yakagochwa pamwe neonikisi. Celery, yakafanana nefennel, inotapira uye yakachena, uye inowedzerawo mumakori.
Kana iwe uchida kuvhenganisa, wedzisa 1 kana 2 anchovies kukapu yakakora pamwe nemamato. Anchovies ine umamami-inobudisa amino acid inozivikanwa se glutamate, iyo inobatsira kuwedzera kuvhuvira kwetamato uye nezvimwe zvinonaka.
Kubika uye Kushumira Mazano
Kuti uwane kudya kwakanyanya, shandira chekasiketi yakakangwa kana chidimbu chegorosi yose yegorosi (kumusoro ne pesto, ricotta, kana kuti mamwe maonde eunari maorivhi) kurutivi.
Kana, ita rako pachako croutons kuti usasvike pahosi.
Kuti uite zvinokonzera, bvarura chimedu chechingwa muchingwa, uise panzvimbo yebheka uye uikandire nekiki yakakoswa, miriwo, uye mafuta emafuta emuorivhi. Bika mu 350 ovhoni yemaminetsi gumi nemashanu kusvika makumi maviri kana kusvika dhandi yegoridhe uye crispy chete.
Chengetedza mapuranga e fennel uye shandisa sekunatsa kwemuviri.
Chengetedza mapepa uye uvawedzere kune imwe mishonga yemiti yemiti. Iwe unogona kuchengetedza mapepa pamwe nemimwe miriwo yemiriwo uye inopera mufiriji yako kusvikira uine zvakakwana kuti udimbure muhari.