Kana wakanga uchifadzwa nekuzadzwa, kunyaradza kudyara zvokudya izvi munguva yechando uye unoda zvishoma zvekuzorora, ichi chiedza, chitsva, uye chichimbidzika zucchini chidimbu "pasta" kamukira kuchajekesa zuva rako.
Nebatsiro remhepo inoshandiswa mumhepo (kana kuti julienne peeler), zucchini yakazara inoshandurwa kuva noutano hwakanaka, yakasikwa gluten-isina spaghetti-yakakura noodles. Hazvisi kutora kwenguva yakareba kuti zvinyuchi zvezinga zucchini zvibike, zvinongokanda mumucheka nechirwere chemaorivhi kusvikira ichipisa.
Mazai eZucchini anotaridzana nehafu yemadhiro mazambiringa uye njere yegorosi yakasanganiswa ne shallots uye garlic. Crumbled mbu cheese, yakanyoroveswa nehuni hwezvimedu zvakagadzirwa, inowedzera tangy creaminess kune ndiro.
Bvisa iri bhenekeri uye ganda rinozorodza re "pasta" nebhasi yakagadzirwa nechingwa uye mimwe yehadzi yembudzi kuitira kudya kwakakwana, kuzadza vhiki yevhiki.
Kukurisa chikafu ichi nemapuroteni, kuwedzera mhiri shrimp kana zvipembenene zvehuku .
Zvamunoda
- 2 zucchini huru, dzinoguma dzakagadzirirwa, dzakasimudzirwa kuva spaghetti-size siodles
- 2 tsp unotora-mhandara yemafuta maorivhi, akaparadzaniswa
- 2 tbsp minced shallot (anenge 1/2 huru shallot)
- 1 clove garlic, minced
- 1 mukombe yellow corn, thawed kana yakaoma
- 1 mukombe halved mazambiringa tomato
- 5-6 mashizha makuru ebasil, akanyatsoputirwa
- 2-3 tbsp crumbled mbu cheese (kusarudza)
Nzira Yokuita Izvo
- Uine mudziyo wekugadzirisa michina, shandisai zucchini maviri mu spaghetti-size noodles. Kana iwe usina spiralizer, unogona kushandisa julienne peeler pane.
- Muchidimbu-skicy skillet, kupisa mafuta emuorivhi pamusoro pemhepo yakadzika. Wedzera shallot uye gadzira kusvikira wanyorova, maminitsi maviri kusvika ku3. Wedzera kariki uye gadzira kusvikira zvinonhuhwirira, anenge 1 min.
- Wedzera chibage, mazambiringa, mazambiringa, uye basil. Nguva yekuravira nemunyu uye pepper, zvichiita kuti uite sezvaunopedza kusvikira wapisa. Kana uchipisa, bvisa kupisa uye usasa 1 kikapu chepumbumbled mbu chese pamusoro pepamusoro.
- Mune imwe nzvimbo yakakura skillet, kupisa mafuta akasara pamusoro pepakati-yakanyanya kupisa. Wedzera nods zucchini uye ukandire pasi apo iwe uchibika (kushandisa tongs kunoita izvi zvive nyore). Mazai eZucchini haatore nguva refu yekubika - inokanda kwemaminitsi anenge 3 kusvika ku4 owedzera muzviyo, tomato, shallot, uye cheese musanganiswa. Isa kuti ubatanidze saka bvisa pani kubva pamoto. (Cherechedza - kana iwe wakaziva ma noodles, gadzira chete maminitsi maviri kusvika kumasere sezvo aya mazinga ari akaonda uye kubika nokukurumidza kupfuura spiralized noodles).
- Gurai sodhi ndiro mumabhodhoro maviri, kuveza nekusara kwembudzi chechizi uye bhasiki zvakare, kana zvichidikanwa. Shumira pakarepo.
Cherechedza: Unogona kuwedzera shrimp kune ndiro iyi, kana kushanda pamwe chete nehuku yakakangwa.
Chiyeuchidzo: Nguva dzose iva nechokwadi chokuti basa rako rinosvika, midziyo, mapani uye zvishandiso hazvina zvekudya. Nguva dzose verenga mabhuku ezvigadzirwa kuti uone kuti chigadzirwa chacho hachina kusununguka. Vagadziri vanogona kuchinja maitiro emiti pasina chiziviso. Kana usina mubvunzo, usatenga kana kushandisa chigadzirwa usati wasangana nemugadziri kuti uone kuti chigadzirwa chacho hachina chekudya.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 436 |
| Total Fat | 12 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 9 mg |
| Sodium | 120 mg |
| Carbohydrates | 72 g |
| Dietary Fiber | 6 g |
| Protein | 16 g |