John Myers
Contents
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Izithako
- 1 Zucchini, ubungakanani obuphakathi
- 100 g Isipinatshi, sinomkhenkce
- 2 Iitumato eziphakathi
- 0,5 I-Paprika, eluhlaza
- 1 I-tomato eyomileyo, ifakwe kwityuwa
- 0,5 I-clove yegalikhi
- 1 tsp Imbewu yeSesame
- 1 tbsp Unamathisele utamatisi
- Ityuwa, ipepper, i-nutmeg
- Ioli yomnquma yokuqhotsa
imiyalelo
Amalungiselelo
- Ukushisa i-oven ukuya kwi-100 ° C. Geza i-zucchini kwaye ususe phezulu kunye nezantsi ongafuni ukuyidla. Emva koko usike kwiindawo ezi-4 ezilinganayo. Sika iinqununu ezi-2, malunga no-0.5 cm ubukhulu, kwaye ubeke eceleni. Khupha iziqwenga ze-zucchini ngecephe. Thatha i-pulp. Yenza i-dice i-pulp ye-zucchini kunye nezilayi ezibekelwe bucala. Sika igalikhi kakuhle kakhulu. Nciphisa isipinatshi. Dice itumato kunye nentsimbi yepepper. Gcoba kakuhle i-tomato eyomileyo.
Pheka iziqwenga ze-zucchini
- Beka imbiza enkulu yamanzi kunye neetipuni ezi-2 zetyuwa kwaye uzise amanzi ukuba abile. Beka iziqwenga ze-zucchini ezivulekileyo emanzini abilayo kwaye upheke malunga nemizuzu emi-5. Gcina ushushu kwi-oven eshushu ngaphambili.
Bilisa i-sauce
- Yongeza i-1/4 yegalikhi ecolekileyo kwi-pulp ye-zucchini eqoshiwe. Beka igalikhi kunye ne-zucchini pulp kwisitya esincinci kwaye ugubungele ngamanzi. Ixesha kunye ne-1 teaspoon ityuwa, i-pepper encinci kunye ne-pinch ye-nutmeg. Yizisa kwi-thumba kwaye udibanise malunga nemizuzu emi-5. Khupha i-pulp ye-zucchini ephekiweyo kwaye ubambe amanzi. Puree i-pulp ngamanzi okupheka. Yongeza amanzi okupheka ngokucothayo kwaye ngokuthe ngcembe de ube ufumene ukuhambelana kwesosi oyifunayo.
Lungiselela ukuzaliswa
- Fudumeza ioli yomnquma epanini. Bila ngokufutshane imifuno eseleyo (itumato, iipepile, isipinatshi kunye negalikhi eseleyo) kunye nentwana yetyuwa, imbewu yeesesame kunye netumato.
Lungiselela i-zucchini edibeneyo
- Susa iziqwenga ze-zucchini ezivaliweyo kwi-oven uze ugcwalise imifuno ethosiweyo. Khonza nge-sauce. Kwanele abantu aba-2 njengekhosi yokuqala okanye ephakathi, kumntu om-1 olambileyo njengekhosi ephambili.
isondlo
Ukukhonza: 100gI khalori: 63kcalIiCarbohydrate: 4.6gIprotheni: 2.2gAmafutha: 4g
