Mbalame ya Spaghetti ndi Zoodle ya Bolognese

Zakudya Zofunikira (potumikira)

Zikhala - 307

Mafuta - 7g

Carbs - 51g

Mapuloteni - 15g

Nthawi Yonse 60 min
Konzani mphindi 10 , Cook 50 min
Utumiki 3 (1/3 Zakudya + 2/3 makenti)

Dzipatseni phindu la katatu potsatsa malingaliro a nkhumba zomwe zimagwiritsidwa ntchito mu maphikidwe apatsogolo a nyama.

Choyamba, mphodza ndi yotsika mtengo komanso yopitirira pulogalamu yamapuloteni-piritsi ikhoza kukupiritsani ndalama zosakwana madola awiri. Kenaka, amapereka potaziyamu yodetsa magazi ndipo palibe mafuta, omwe sitinganene kuti ali ndi zakudya zophika nyama. Pomalizira pake, amanyamula zinthu zowonjezera zowonjezereka ndi mapuloteni, zomwe zimakhala zofunika pamene mukudyera zakudya zamakono kuti mukhale odzaza. Ngakhale nyama ili ndi mapuloteni, imakhala ndi zitsulo, choncho mphotho ndizopambana mmalo mwake.

Mphalasitiki wa lentil amatumizidwa pa spaghetti ndi chisakanizo cha msuzi . Zucchini yowonjezera ndi katswiri wina wonyenga wodula zakudya (ndipo, panopa, carbs) pamene akuwonjezera mchere.

Zosakaniza

• Supuni 1 ya mafuta a maolivi
• 2 adyo cloves, minced
• 1/2 sing'anga chikasu anyezi, finely minced
• 1/2 lalanje belu tsabola, finely minced
• 1 sing'anga karoti, grated
• 1/2 chikho chowuma chobiriwira kapena mphodza yakuda
• 2 tomato onsewa, odulidwa
• 1 chikho cha tomato msuzi (1 8-ounce akhoza)
• 1 chikho madzi
• 1/4 supuni ya supuni pansi tsabola wakuda
• Supuni 1 youma basil
• Supuni 1 yowuma oregano
• 1 lalikulu zukini, spiralized
• 2 ounces lonse spaghetti tirigu

Kukonzekera

1. Kutentha mafuta a maolivi mu phukusi lachakudya pa sing'anga kutentha.
2. Onjezani adyo, anyezi, belu tsabola, ndi kaloti. Cook, oyambitsa zina, mpaka zofewa.
3. Onjezerani mphotho ndi zopangira zonse kupyolera mu oregano. Onetsetsani pamodzi ndikubweretsa ku chithupsa, kenako mchere, ndipo perekani kwa mphindi 30 mpaka mphodza zophikidwa. Muziganiza nthawi zina.
4. Muphike spaghetti ya tirigu wambiri pogwiritsa ntchito ma pulogalamu ya mphindi 20 kuti mupange mphodza.

1. Sakanizani Zakudini Zakudya Zam'madzi ndi Spaghetti Pamwamba ndi Lentil Bolognese.

Zosakaniza Zosakaniza ndi Zobwereza

Mutha kugwiritsa ntchito tomato imodzi yokhala ndi makilogalamu amodzi m'malo mwa tomato lonse ndi phwetekere msuzi.

Gwiritsani ntchito tsabola iliyonse ya belu yomwe mwalandira.

Ngakhale kaloti yowonjezera chovala chofunika ndikugwiranso bwino ndi mtundu wa mbale, omasuka kuyesera masamba ena. Nyerere zowonongeka zimabwereka mtundu wolemera komanso tad wokoma, mwachitsanzo.

Mungagwiritsire ntchito pasitala m'malo mwa tirigu wonse wa tirigu chifukwa cha zowonjezera komanso mapuloteni. Mwachitsanzo, pasitala yochokera ku Chickpea , imapezeka panopa ndipo imapanga nzeru zowonjezera.

Malangizo Ophika ndi Kutumikira

Onjezerani supuni ziwiri mpaka 3 za madzi nthawi imodzi ngati kusakaniza mu gawo 4 kumakhala wandiweyani kwambiri mpaka mphodza zisadutse.

Kupanga mpweya ndi njira yosavuta yopangira zukini Zakudyazi, koma mukhoza kugwiritsa ntchito peeler. Ngati Zakudyazi zimatuluka kwambiri ndi peeler mungathe kuziyika kuti zikhale zochepa.

Sakanizani supuni ya supuni ya grated parmesan mukatumikira, ngati mukufuna.