Iyi nzira yakajeka inonakidza inoshandiswa pamusoro pe pasta kana kuti inopisa uye inotarirwa nechingwa, chikafu chinonaka. Yakazara nehupamhi hwekunakidza kwezhizha dzinonyanya kupfuma nokuti mune iyi shanduro ye ratatouille miriwo inoshandiswa musati wese mutsutso waitwa.
Zvamunoda
- 1/4 mukombe uye 1 kikafu chinotapira mhandara yemafuta (akaparadzaniswa)
- 1 pound eggplant (stems yakabviswa uye yakatemerwa mu 1-inch chunks)
- 1 pound zucchini (kana imwe squashi yezhizha, mashizha anobviswa uye akachekwa mu 1-inch chunks)
- 3 mashizha eiii (yakasvibiswa uye yakanyatsoiswa)
- 3 guru tomato
- 2 huru tsvuku tsvuku tsvuku (kana kutapira kunyorera pepper, zvigadziridzwa mu 1-inch square)
- 4 garlic cloves (minced)
- 1/4 kapu yebhasiki mashizha (matsva, akadimurwa kuita zvidimbu)
- 1 teaspoon thyme mashizha (matsva)
- Munyu uye pepper (kuvira)
Nzira Yokuita Izvo
- Preheat the broiler yevheni yako.
- Muhomwe huru, inokanda pamwe chete mbesa, zukini, anyanisi, uye pepper inotapira ne 1/4 mukombe wemafuta anowanikwa nemafuta.
- Tora bhizinesi (kana maviri) nechepure pepa. Paridza miriwo pane kubika (s) mune imwechete yepamusoro (zvakakanaka kana zvipembenene zvinoputika zvishoma, asi hazvifanirwi kuiswa mukati zvakadzika). Nestle iyo yose tomato mune imwe mimwe miriwo.
- Bvisa miriwo kwemaminitsi mashanu kusvikira vatanga kutaridza nzvimbo dzakasvibiswa asi hazvipisi. Bvisa bhadha (s) kubva ku broiler. Simudza matese ose kunze nehombe huru uye uiise parutivi kuti itonhorere zvishoma.
- Shandisai mupuni 1 wepaspuni weiyo inotora-mhandara yemafuta emuorivhi muhari yakawanda pamusoro pepakati-pasi moto. Wedzerai garlic minced uye simbirai kwemaminitsi makumi matatu. Wedzera thyme uye miriwo yakabikwa (kunze kwemasamato) kune zvimwe zvinoshandiswa muhari. Cook, inokurudzira dzimwe nguva, kwemaminitsi mashanu.
- Apo imwe mimwe miriwo iri kubika, bvisa tsvina, yakawanda yembeu gel, uye zvizhinji zvehombodo sezvinobvisa nyore nyore kubva pamatato. Shandisai zvakasara musara wakasara uye simudzirai tomato mune zvimwe zvigadzirwa.
- Bvisa hari kubva pamoto uye sanganidza mubhasi rakasvibiswa pamwe chete nomunyu uye pepper kuti uite. Idya pakarepo, kana kutevera mazano aya.
Kuchengeta Mirayiridzo
- Kushushikana kunogona chete (hakusi yakachengeteka kuti inogona kuve ratatouille mubhatiro remvura inopisa ).
- Dzadza tsvina, inopisa pint canning mitsva pamwe nechaipisa ratatouille. Siya 1 uye 1/2 inchesi nzvimbo huru pakati pepamusoro wezvokudya uye marimu emiti. Pukuta marimu emiti yacho yakachena nemapepa egorova kana tambo yekicheni. Shandisai mabheji emakona.
- Kushushikana kunogona kuvhara zvirongo zve ratatouille pamapura gumi kunomanikidza kwemaminitsi makumi matatu. Rongedza kushungurudzika kana iwe uri kukwanisa kumusoro .
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 132 |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 47 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 5 g |
| Protein | 3 g |