Ratatouille isiri yakasanganiswa yakazara-veedgie veggie dish yakazara iyo inoita kosi yepamusoro yakanakisa kana inotyisa kurutivi rwekudya. Chinodiwa kukatatouille yakakwana ndechekuita zvakanamirwa michero yekushamisa kwemavara. Shumira ndiro yakapedzwa yoga kana yepamusoro pemubhedha wemasvini, mbatata yakasvibiswa, pasta, kana rice.
Zvamunoda
- 2 guru tomato, zvitubu zvitubu zvakabviswa
- 1 garlic bulb / musoro, chidimbu chigurwa kuti chiratidze mavhavha
- 1 Jpplant yeJapan kana 2 kusvika ku3 mazamu emucheche
- 1 unpeeled yellow zucchini
- 1 unpeeled green zucchini
- 1 tsvuku tsvuku tsvuku, mbeu dzakabviswa
- 1 karoti yakakura kwazvo, marinisi akanaka, asi chero ruvara ruchaita
- 3 tablespoons tomato paste
- 1/2 teaspoon munyu
- 2 tablespoon maori oiri + mamwe ekudonha
- 2 tablespoons fresh thyme
- 1 tablespoon fresh oregano
- Pirasi yakasvibira kuvira
- Salt to taste
Nzira Yokuita Izvo
Preheat ovuni yako kusvika 400 F. Isai matamato negasiki gorofu pane chidimbu chikuru chepombi, anenge 12 x 12 inches. Dzadzai tomate uye garlic bulb ne 1 teaspoon mafuta omuorivhi wozoisa firipi kumusoro uye mupinda muchikwama chisina kuvhara chakakomberedza tomate uye garlic. Isa chikwata chemapuranga kune rimwe risina kuregwa kubika kana peki. Inyorera tomato uye gorosi yegashira kwemaminitsi anenge 45 kusvika ku50, kana kusvikira zviputi pa tomato zvakanyanyisa uye zvakasvibirira, uye garlic inonaka uye inonaka.
Bvisa chikwata chemoto kubva muchoto, svinura chikwama uye uchitendera kuti utonhorere maminitsi gumi nemashanu, kana kuti kusvika nyore nyore kubata. Kana imwe yakanyorova, nyatsobvisa hombodo kubva pamatato uye wobva wabudisa garlic yakabikwa kubva mubhubhu.
Deredza kutonhora kwehuni yako kusvika ku 375 ° F. Sanisai eggplant, zukini, pepuru tsvuku, uye karoti kuti zvive zvidete kana zvimedu, zvinenge chikamu chimwechete kubva pamasere kusvika ku 1/4 masendimita yakareba uchishandisa banga kana rakasimba.
Mushanduri wezvokudya kana blender, fungidza mbiriso yakakangwa uye garlic pamwe chete nekarato paste, gungwa remunyu uye 2 tablespoons maorivhi kusvikira ureruka, kumira uye kucheka pasi kumativi echitsuwa chinosanganiswa sezvinodiwa.
Iparadzira inenge 3/4 yemuchero muzasi kwechidimbu chekrisamic kana kuti chesimbi chenivha yakachengetedzwa yakachengeteka, inenge masendimita masere pakureba. Gadzira iyo yakatemwa miriwo mumhete yevhu, kushandura mavara kuti uite mufananidzo wakajeka nemiriwo. Kana imwe miriwo yose yave yakachengetedzwa uye chikafu chazara, shandisa mafuta omuorivhi (anenge 1 1/2 tablespoons) uye zvakasara zvemuuyu. Pamusoro ne thyme itsva, oregano, tsvuku yakasviba uye munyu.
Dhavhara nechepamusoro pepepuru pepa uye isa panzvimbo yakaputika yevheni yako. Bheka kweawa imwechete kana kusvika miriwo inotapira uye inonhuwira kwazvo. Bvisa ratatouille kubva muchoto uye bvumira kuti utonhorere kwemaminitsi gumi vasati vashumira.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 115 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 76 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 7 g |
| Protein | 4 g |