Iwe unogona kufunga sekunwisa mafuta ekunyaradza, asi iwe uchachinja pfungwa dzako mushure mokuedza iyi shanduro kubva ku "Carblover's Diet Cookbook." Inoshandisa ricotta, mozzarella, uye cheparmesan cheeses pamwe nehuturuki kuderedza mafuta nemafuta. Sipinachi inowedzera ruvara, kunhuwa, uye fiber. Iwe unogona kushandisa jarin marinara sauce kubva pamusika kana iwe pachako wakagadzirirwa. Ndinokurudzira kushandisa gorosi rose lasagna noodles kuwedzera fiber kunyange. Shumira nedivi redivi kuti ugove uchidya.
Zvamunoda
- 1 Tapepoon
- mafuta omuorivhi
- 1 mashizha anyezi, akachekwa (2 makapu)
- 2 minced
- garlic cloves
- 3/4 pound pasi chifuva
- 3 makapu pasi-sodium jarred marinara sauce
- 1-1 / 2 makapu pane-skim
- ricotta cheese
- 1 (10 ounces) pakapetwa yakanyorova, yakasvibiswa zvachose uye yakasimbiswa yezvose zvinodhaka mvura
- 1/4 mukombe yakasikwa parsley
- 2 mazai vatsvene
- 1/4 teaspoon
- munyu
- 1/4 teaspoon
- pepper
- 12, yakabikwa
- al dente maererano nemapatara mirayiridzo
- 1/2 mukombe shredded chikamu-skim
- mozzarella cheese
- 1/4 mukombe shredded
- Parmesan cheese
Nzira Yokuita Izvo
1.Gadzira huni ku 375 F.
2. Inwa mafuta omuorivhi mune imwe yakakwirira yakakwirira-skillet uye uite oii, uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita, kusvika pamaminitsi 6 kusvika ku7. Wedzera garlic uye gadzira 1 miniti. Wedzera turkey uye kubika, kuputsa nehupuni, kusvikira usisviki uye wapedza, 4 kusvika kumaminitsi mashanu. Wedzera marinara, uuye kumota, kuderedza kupisa, uye kuisa maminetsi maviri kusvika ku3. Bvisa pani kubva pakuchenesa uye kupora zvishoma.
3. Gadzira ricotta cheese, sipinashi, parsley, mazai vatsvene, munyu, uye pepper mune ndiro huru.
4. Isa pasi pe 14-x 11-inch lasagna pan ne 1/2 mukate muto. Saronga matatu lasagna noodles pasi pepani. Paridza 3/4 mukombe muteu zvakafanana pamusoro peaodles. Spoon 2/3 mukombe ricotta-sipinashi musanganiswa pamwe chete pamusoro peupu. Dzokorora zvikamu zviviri zvakare.
5. Bhivha kumusoro nematatu matatu uye ugare 3/4 mukombe weuyu. Fukidza ne mozzarella neParmesan. Dhavhara musina kuvhara pamwe chete nekubika kwemaminitsi 45. Bvisa mbwaira uye gadzira maminitsi gumi kusvika kumaminitsi gumi nemashanu, kusvikira cheese ichitsemuka. Dzvora muzvikwata 9 uye mushumire.
Recipe Source: naEllen Kunes naFrances Largeman-Roth (Oxmoor House)
Yakanyorwa zvakare nemvumo yakanyorwa yakanyorwa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 258 |
| Total Fat | 11 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 49 mg |
| Sodium | 877 mg |
| Carbohydrates | 20 g |
| Dietary Fiber | 3 g |
| Protein | 20 g |