Iyi muto yemuriwo yakagadzirwa nemafuta, asi izvozvo hazvirevi kuti zvinotakurwa nemafuta kana makori. Kunyorera mimwe miriwo mitatu yakasiyana nemarudzi maviri emaharage, soro ino mwoyo ine ruzivo rwakapfuma, runokurudzirwa nebasil uye oregano, uyewo madonhwe mashomanana eupisi inopisa. Asi usarega zviyero izvi zvinokutyisa iwe-izvi zvinowanzo "kuwedzera zvose zvinoshandiswa uye rega kubika" rudzi rwekadzo. Nzira yakanaka ndeyokuchera miriwo usiku huno uye owedzera ku crockpot mangwanani anotevera. Chimbofungidzira uchidzoka kumba kubva zuva rakareba kushanda kune ichi chikafu chinonaka, chine utano, uye chinozadza icho munhu wose achachida!
Iyi kamukira ndeyekuita 5 kusvika ku6-quart cooker, asi unogona kudzosera zvishandiso zvekona kaduku. Shumira nechingwa chakawanda uye grated Parmesan cheese kune rumwe rutivi kana uchida.
Zvamunoda
- Optional: 1 kikapu mafuta pamwe chete 1 teaspoon butter
- 1/2 kapu yakasikwa onion
- 2 clove garlic (yakagadzirwa zvakanaka)
- 3 makapu akachekwa kabichi
- 2 makapu akachekwa
- zucchini
- 1 kapu yakatswa karoti
- 1 cup cup chopped
- 1 inogona (28 ounces) tomate (isina kukonzerwa)
- 1 inogona kupisa mazai matsvuku (yakonzerwa uye akacheneswa zvakanaka)
- 1 inogona kubvisa nyuchi dzitsvuku (yakanatswa uye yakanatswa zvakanaka)
- 1 paki (10 ounces) sipinashi (yakanyongedzwa, yakanyongedzwa, uye yakanyorova yakaoma)
- 4 makapu pasi sodium
- chicken muto
- 4 makapu tomato jisi kana V-8
- 2 masupunikiti akaomeswa basil akaomeswa
- 1 teaspoon yakaoma oregano
- 1 teaspoon munyu, kana kuti kuravira
- 1/4 teaspoon pepper
- 3 kusvika ku 5 madonhi anopisa muto
- Optional: grated Parmesan cheese yekushandira
Nzira Yokuita Izvo
- Kana uchida, sungai onion mune bhotela shoma uye mafuta musati mowedzera kunonoka kubika.
- Wedzerai onion kuti muve nechekucheka, pamwe chete nemiti yakasara, kunze kwechizi.
- Dhavhara uye gadzira maawa 10 kusvika ku12 PASI.
- Shumira ne grated Parmesan cheese kana uchida.
Kusiyana uye Zvimwe Zvokudya
Iyi ndiyo mhando yekufambisa iwe unokwanisa kubvisa kana kuparadzanisa miriwo yausina hanya nayo, kuifungidzira iyo kuravira kwako, pasina kupa chibayiro chekuvimbika kwevhu.
Kana iwe usingadi zucchini, somuenzaniso, tumira mune imwe bhero tsvuku pane. Kwete fan of kabichi? Usaisanganisira. Hauna chero dhirairiro mufriji? Kwete kuti uzvidye mwoyo-muto wako ucharamba uine hukuru.
Kana iwe wakanakidzwa netsitsi iyi yemasango uye uri kutsvaga mapeji akafanana, wadii kuedza crockpot yebhari soro yemuvhu, sopu yakanaka ine utano yakazadzwa nemiriwo yakaita sevhitatata, sipinashi, uye gorosi, uyewo fennel, iyo inopa chikafu ichi chakasiyana kunakidza. Kana kuti zvichida souti lenzi yakagadzirwa mumugodhi ndiyo iwe unofungidzira-bhakoni rinounza kunaka kunopisa kunyanzvi iri nyore.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 149 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 3 mg |
| Sodium | 497 mg |
| Carbohydrates | 27 g |
| Dietary Fiber | 7 g |
| Protein | 9 g |