Italian Summer Squash Boats Recipe

Zakudya Zofunikira (potumikira)

Zikhala - 261

Mafuta - 15g

Carbs - 10g

Mapuloteni - 23g

Nthawi Yonse 55 min
Konzani 25 min , Cook 30 min
Mapemphero 6

Mabwato a chilimwe am'chikasu amakupatsani chakudya chosangalatsa cha ku Italiya popanda chakudya chokwanira chimene chimagwirizanitsidwa ndi zakudyazi. Kukoma kwachinsinsi kwa sikwashi ya chilimwe kumapangitsa kukhala bwino kwa mbale; Sichiposa mphamvu zitsamba ndipo zimapanga chakudya chokoma cha FODMAP.

Zosakaniza

• Supuni 1 ya mafuta a maolivi
• 1 chikho chodulidwa tsabola wofiira
• 1 makilogalamu osachepera akuweta ng'ombe
• 3 sing'anga ya chilimwe masewera (mapaundi awiri)
• Masipuniketi awiri a Italy
• Supuni 2 zowonongeka
• ¼ supuni ya mchere
• ½ supuni ya tiyi ya tsabola watsopano wakuda
• ¾ chikho chophwanyika tomato
• 1 chikho chimapanga mozzarella tchizi

Kukonzekera

1. Sakanizani uvuni ku 350F ndi mafuta ophikira.
2. Mu skillet wamkulu, kutentha mafuta azitona pa sing'anga kutentha. Pamene imakhala yonyezimira ndi onunkhira, yikani tsabola wodulidwa ndikuyimba kwa mphindi zisanu. Onjezani njuchi, phulani nyama ndi spatula, ndipo pitirizani kuphika kwa mphindi khumi.
3. Konzani malekezero a osokera ndi kudula aliyense mu theka lautali. Pogwiritsa ntchito supuni yaing'ono kapena vwende, perekani mbewu ndi mnofu wa sikwashi, kusiya zipolopolo pafupifupi ½ -mphini wandiweyani. Ikani sikwashi kudula pambali pa pepala lophika lokonzekera ndikuyika pambali.

1. Sakani mafuta kuchokera ku nyama. Ikani skillet kumbuyo kwa galasi ndipo musangalatse mu Italy, zokometsera, basil, mchere, tsabola, ndi tomato wosweka. Lembani simmer kutsegulidwa pa kutentha kwapakati kwa mphindi zitatu.
2. Gwiritsani ntchito supuni, mogawanika kugawana nyamayi mu zipolopolo za squash. Kuphika kwa mphindi 15 pakatikati pa uvuni. Gwiritsani ntchito tchizi tokwera pamwamba pa sitima za squash ndikubwezereni ku uvuni mpaka squash ndi foloji ndipo tchizi zasungunuka 12 mpaka 15 mphindi. Kutumikira kutentha.

Zosakaniza Zosakaniza ndi Zobwereza

Theka la supuni ya supuni ya basil youma ikhoza kugwiritsidwa ntchito mmalo mwa basil watsopano.

Malangizo Ophika ndi Kutumikira

Ngati n'kotheka, sankhani mabwato ndi maonekedwe aakulu, omwe ndi ovuta kugwira ntchito ndi Chinsinsi ichi kuposa nthawi yayitali.

Mwatsoka, opanga samapanga zitini zazing'ono za tomato kapena phwetekere puree, ndipo phwetekere msuzi nthawi zambiri imakhala ndi anyezi ndi adyo. Sungani tomato wosungunuka pambuyo poyerekeza ena mwa akuluakulu omwe mungagwiritse ntchito mu msuzi kapena msuzi pa tsiku lomaliza.

Kapena, puree kamtengo kakang'ono ka tomato wotsekedwa mu blender kuti agwiritse ntchito mu njira iyi.

Kukonzekera kwa ku Italy sikukhala ndi anyezi kapena adyo, koma werengani mndandanda wa zosakaniza ngati zili choncho. Kapena mmalo mwa supuni ya 1/2 iliyonse yowuma thyme, rosemary, oregano, ndi basil.

Osati kutsanulira mafuta otentha mumadzi anu, chifukwa adzatseka kukhetsa.

M'malo mwake, tsanulirani mu chidebe chochotsamo ndikuyika muzitsulo zanu zitatha.