Sauce Low-Fat Marinara

Marinara muto ndeyekuda tsvina yakawanda inopisa. Iwe unogona kuishandisa nemhando ipi neipi yepasta, yakanyungudzwa mu lasagna, sechikamu cheiyo kana parmesan yako, yakapiwa zvidimbu zvepolenta uye kunyange semucece pa pizza. Uye kunyange zvazvo marinara muto inowanikwa nyore nyore mumidziyo muzvitoro, zvakajeka kukuita iwe usingadzokeri kumashure-wakatengwa. Mhuka yakagadzikana iriwo yakaderera mu sodium uye isina mazvidziviriro, zvichiita kuti chive sarudzo yakanaka.

Inzwa wakasununguka kudarika kaburiro uye kuisa zvikamu zvekushandisa zvakare. Ingosiya muto mutsva usati wasvitsa usati wadira mune zviduku uye uchiisa mufiriji. Nyora mu microwave kana mune pani pahofu usati washandisa.

Ichi chinonaka uye chinonaka-chema marinara muto inobatsira kubva pakuwedzerwa kwemishonga matsva pamwe nebharisamuki yevhiniga, iyo inopa hupfumi hwakawanda uye kunakidza asi kusingatarisirwi.

Zvamunoda

• 1 tsp. mafuta omuorivhi
• 2 clove garlic, minced
• 1 ari pakati peeiii, yakagadzirwa zvakanaka
• 1 28-oz. haikwanisi-munyu-yakawedzerwa tomate yakabikwa, isina kukonzerwa
• 2 tbsp. bhariamu vhiniga
• 1/4 kapu pasina-munyu-yakawedzerwa tomato paste
• 2 tbsp. chopped basil fresh
• 2 tbsp. chopped fresh oregano
• 2 tbsp. chopped fresh parsley
• Nzvimbo yakasviba pasi pepiresi kuti inwe

Nzira Yokuita Izvo

1. Pisai mafuta muhomwe huru kana skillet. Sauté garlic uye onion pamusoro pekupisa kwakadzika kusvikira zvanyorova, anenge maminitsi mashanu, zvichiita kuti garlic isasvibiswa.
2. Wedzera tate, balsamic vhiniga uye tomato paste. Itai kumota, uye chengetedzai kupisa kuti muite.
3. Wedzera michero yakasviwa uye simmer yakafukurwa kwemaminitsi gumi nemashanu.

Anoita anenge makapu matatu

Per 1/2 mukombe inoshumira: Maoriro 64, Mafuta kubva kuFat 10, Total Fat 1g (Sat 0.1g), Cholesterol 0mg, Sodium 25mg, Mahydrohydrate 11.7g, Fiber 2.3g, Protein 1.9g

Nutritional Guidelines (pakushanda)
Calories	49
Total Fat	1 g
Saturated Fat	0 g
Unsaturated Fat	0 g
Cholesterol	0 mg
Sodium	11 mg
Carbohydrates	10 g
Dietary Fiber	2 g
Protein	2 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)