Uri kutsvaga chikafu chinokurumidza chemukati chezucchini yako here? Zucchini uye tomato dzinoita boka rinokunda ichi chikuru-chinonaka chedivi rega. Iyi ndiyo nzira yakanakisisa yekushandisa yako zucchini itsva, uye iyo nzira yekukurumidza kugadzirira.
Zvamunoda
- 3 kusvika 4 iri mukati
- zucchini , unpeeled, cubed
- 1 huru inogona (28 ounces) inodzwa tomato (kana kuti mapeji 14,5-ounce)
- 1 inogona (8 ounces) tomato muto
- 1 kapu yakatswa celery
- 1 yakakura inaion inotapira, yakatsvaga yakatswa
- 1/2 kapu yakasikwa bell pepper, ruvara kana kusanganiswa kwekundu uye ruvara
- 2 clove garlic, zvishoma zvakanyorowa
- 1 1/2 maaspuni shuga
- 3/4 teaspoon kosher munyu, kana kuti kuravira
- 1/4 teaspoon mutsva yakasvibira pasi pepire, kana kuti kuvira
Nzira Yokuita Izvo
- Muchikwata chikuru, sungai zucchini, tomato *, tomato muto, celery, anyezi, bell pepper, garlic, shuga, munyu, uye pepper. Isai pani pamusoro pepakati-yakanyanya kupisa uye uuye kumota.
- Deredza kupisa kusvika pasi, kufukidza pani, uye simmer kwemaminitsi 45, kana kusvikira zucchini nemimwe miriwo inenge iri nyoro.
- Bvisa chifukidzo chemaminitsi gumi ekupedzisira.
- Gara uye gadzirisa nguva.
* Inzwa wakasununguka kushandisa tomate itsva kana uine.
Chero uye chengetedza anenge gumi nepakati rose tomate; dice uye uvawedzere kune zucchini pamwe chete nemarato mutsutso, miriwo, uye seasonings.
Expert Tips
- Wedzera pamusoro pe2.2 pound yekatsva yakatsva kana okra yakanyanyisa kusvika kuidhi kusvika nehafu kubva munguva yekubika.
- Gadzira chidimbu nebhitoni yakagadzirwa.
- Sirai pamusoro pekombe imwe yezvokudya zvimedu zvakatswa uye uzviise kudiro pamwe chete ne zucchini uye tomate.
- Kubatanidza herbs: Basil, mint, oregano, thyme, uye tarragon.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 69 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 2 mg |
| Sodium | 282 mg |
| Carbohydrates | 14 g |
| Dietary Fiber | 3 g |
| Protein | 4 g |