Kana uri kuedza kuderedza marashi, spaghetti squashi inoita kuti pasafura ishandiswe. Nemhaka yokuti ndeyemiriwo, maitiro acho akasiyana zvakasiyana, asi ane zvakanaka, unyoro hwakanaka uye muto inenge ichiri nyeredzi.
Nyuchi dzenyuchi uye tomato sauce dzinoita izvi spaghetti squash dish zvokudya zvakakwana. Iyo spaghetti squash inoparadzaniswa kuva maruva uye iyo yakabikwa ne beefy tomato sauce uye Cheddar cheese.
Shandisa pasi mukoko kana muItaly sose panzvimbo yemombe, kana uchida. Ona mazano uye kuchinja kunoenderana nekapepeti.
Kana iwe usiri kuverenga carbs, shumira chikafu ichi nechingwa chakakanyiwa uye saridhe yakadonhwa .
Zvamunoda
- 1 duku spaghetti squash
- 1/2 mukombe mvura
- 1 pound pasi nyuchi
- 1/2 kapu kaiii (yakasarudzwa)
- 1/2 kapu tsvuku tsvuku tsvuku (yakasarudzwa)
- 1/4 mukombe bhinzi bell pepper (yakasarudzwa)
- 1 clove garlic (minced)
- 1 14.5 ounce inogona kutema tomato (ine mvura)
- 1/2 teaspoon mashizha oregano
- 1/4 teaspoon munyu
- 1/8 teaspoon pepper
- 2 1/2 makapu shredded Cheddar cheese (
- akaparadzaniswa )
Nzira Yokuita Izvo
- Pisa huni ku 375 °.
- Dura spaghetti squash muhafu urefu uye ugobudisa mbeu, ichirapa nehupuni kuti uwane zvose zvinowedzera fiber.
- Isa spaghetti squash, ucheke rutivi pasi, mune ndiro yekubika; Wedzera mvura kune kubika kubi. Dhavhara uye kubika spaghetti sikwashi muvheni yakapeteredzwa kwemaminitsi makumi matatu, kana kuti kusvikira spaghetti squash iri nyoro uye inorohwa nyore nyore neforogo.
- Apo squash inotonhorera zvakakwana kugadzirisa, shandisa "spaghetti" makanda neforogo. Ita sarashishi mumucheka ndokuisa parutivi.
- Panguva iyi, mune peji yakakura kana saute panopisa mukati, pisa pasi nyuchi, onion, tsvuku uye tsvuku tsvuku uye garlic kusvikira nyama isisiri pini uye miriwo iri nyoro. Drain off fat; onai tomato, oregano, munyu, uye pepper. Itai kuti mupe spaghetti squash strands. Ramba uchibika uye unyorovesa zvishoma nemaminitsi maviri, kana kuti kusvikira mvura isvika.
- Shandurai musanganiswa kusvika pakanyorova 1 1 / 2- kusvika 2-quart casserole; inyaira mu 1 1/2 makapu eCheddar cheese. Bika pa 350 ° kwemaminitsi 25.
- Fukidza neyasara 1 mukombe weCheddar cheese uye kubika kwemaminitsi mashanu kwenguva yakareba, kana kusvika cheese isungunuka.
Mazano uye Kusiyana:
- Dzorera pasi nyama yehupenyu nehuturuki hutsika kana muzhinji wecheji yeItaly.
- Wedzera pamusoro pe 1/2 teasponi yepristi yakasvibirira peputa yakatsvaira kumusanganiswa weuuce wekupisa, kana uchida.
- Shandisai mazamu akaomeswa panzvimbo pekucheka muto unotapira.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 645 |
| Total Fat | 43 g |
| Saturated Fat | 23 g |
| Unsaturated Fat | 13 g |
| Cholesterol | 168 mg |
| Sodium | 739 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 2 g |
| Protein | 48 g |