Iyi ndiyo inokurumidza uye iri nyore pasi-fat skillet kudya iyo inogona kuva patafura mumaminitsi makumi matatu. Shandisa mhuka yepamusoro yakaoma, uye maawa masere chete, ichizadza skillet nemiti mizhinji kuti iite ichi chikafu chinonaka chekudya.
Unakidzwe nemumwe mupunga kana pachako sewe-ndiro imwe yezvokudya.
Zvamunoda
- 1 tsp. mafuta eCanola
- 1 stick stick, sliced
- 3/4 kapu yakakanyiwa anyanisi
- 3/4 kapu yakatswa karoti
- 3/4 kapu yegorosi yebhinzi, yakagadzirirwa
- 3/4 mukombe mushwa
- 1 duku zukini, hafu yakareba uye yakadirwa
- 1 tsp. oregano
- 8 ounces anochera pasi pasi
- 1 15 -ununce inogona kudyiwa nemamatata akachekwa
- 1 tbsp. Worcestershire sauce
Nzira Yokuita Izvo
- Pisai mafuta muhope huru pamusoro pehutambo hunopisa.
- Sauté celery, anyanisi, karoti, mahonji ehodhi , mushwa uye zucchini kwemaminetsi maviri. Wedzera oregano.
- Kugumburwa mumombe uye kubika kusvikira usisviki rose, maminitsi mashanu kusvika ku7. Bvisa chero mafuta akawandisa.
- Wedzera tomato yemakwenzi uye Worcestershire sauce. Simmer kwemaminitsi makumi maviri.
Calories Nokushumira:
Maoriro 170
Maoriki anobva kuFat 38
Total Fat 4.3g (akagara 1.6g)
Cholesterol 35mg
Sodium 259
Carbohydrate 17.4g
Fiber 4.9g
Protein 15.5g
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 242 |
| Total Fat | 8 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 51 mg |
| Sodium | 191 mg |
| Carbohydrates | 22 g |
| Dietary Fiber | 7 g |
| Protein | 22 g |