Zakudya Zofunikira (potumikira)
Zikhala - 262
Mafuta - 20g
Carbs - 15g
Mapulotini - 10g
Total Time 120 min
Konzani 30 min , Cook 90 min
Mapemphero 4 (chikho chimodzi cha 1 1/4)
Sikwashi ya spaghetti imasandulika muzingwe ngati phalata pamene yophikidwa, kuzipanga kukhala choloweza mmalo mwa chakudya chilichonse cha pasitala. Sungani nyembazo, kuziwotchera, ndikuponya pasitala yomwe yatsirizika kuti mupange mafuta okoma bwino.
Kutentha tomato kumawonjezera ntchito ya antioxidants, makamaka chipangizo chotchedwa lycopene chomwe chingathandize kuchepetsa khansa ndi matenda a mtima.
Zosakaniza
- 1 sikwashi spaghetti + yambewu
- Supuni 2 za mafuta azitona, zidagawanika
- Supuni 1 ya mafuta a maolivi
- 4 nyemba tomato, akanadulidwa
- 2 lalikulu adyo cloves, minced
- 1/4 chikho chodulidwa mwatsopano basil
- mchere ndi tsabola, kuti alawe
Kukonzekera
1. Kuwotcha sikwashi: Kutentha uvuni ku 400F. Lembani pepala lophika ndi pepala.
2. Lembani mosagawa sikwashi mu theka pogwiritsa ntchito mpeni. Sungani mbewuzo ndi kuika pambali.
3. Tsukani mbali yodula ya squash ndi supuni ya tiyi ya mafuta a maolivi. Ikani mbali yophika pepala lodulidwa pansi. Ikani sikwashi kwa mphindi 40. Pendekani, ndi kuphika maminiti 10 mpaka 15 kapena mpaka mutha kupalasa mphanda mthupi mwathunthu mpaka ku peel ndi Zakudyazi ndi al dente.
Lembani sikwashi kuti mukhale ozizira mpaka mutakhala ovuta.
4. Gwiritsani ntchito mphanda kuti mutenge thupi la squash pa peel ndikulekanitsa mnofu kukhala "nsonga zapaghetti".
5. Kuwombera mbewu: tembenuzani uvuni mpaka 300F. Chotsani nyemba zazikulu za squash kuchokera kumbewu, ikani colander pansi pa madzi otentha, ndikuchotsani nyama yowonjezera. Dulani nyemba zotsukidwa pa thaulo ndi zouma. Ikani nyemba pamphika wophika ndi kutsitsa ndi supuni ya tiyi ya mafuta ndi mchere wambiri. Dyani nyembazo kwa mphindi 20 mpaka 25, mukuyambira pakati pa kuphika. Mulole ozizira.
6. Kukonzekera "spaghetti" kutentha supuni imodzi ya maolivi maolivi akuluakulu osaphatikizirapo pamsana. Onjezerani tomato wodulidwa ndikupemphani kwa mphindi zitatu kapena zisanu, mpaka mutayamba kufewetsa. Onjezerani adyo ndikuyimbira kwa mphindi imodzi, mpaka onunkhira. Onjezerani sikwashi yophika pa poto ndikukankhira mpaka mutenthe.
7. Gwiritsani ntchito sikwashi ndi tomato pogwiritsa ntchito basil, mbewu za sikwashi zokazinga ndi mchere ndi tsabola kuti mulawe.
Malangizo Ophika ndi Kutumikira
Kuti musangalale popereka mauthenga, yesetsani kutumikira "pasitala" pogwiritsa ntchito chipolopolo cha squash monga mbale. Amapulumutsa pa mbale, nayenso! Kapena, phukusi muzipinda ndikudya chakudya chamasana. Amakonda kuzizira kwambiri, kutentha kwapakati, kapena kutentha.
Mukhoza kuthira sikwashi pasadakhale kuti mupange "pasta" weniweni kuphika chakudya chofulumira komanso chosavuta.
Ndi bwino kusunga tomato kutentha kutentha (mwa kuyankhula kwina, musamamwe tomato watsopano mufiriji) kuti muzitha kuyamwa. Kamodzi tomato amawotcha, kuyamwa kwawo kumatulutsa mchere ndipo mawonekedwe amatha kupeza mchere. Koma tomato wodulidwa kapena wosakanizidwa, ayenera kusungidwa mufiriji kuti asawonongeke.
Kutumikira ndi mokoma kuphika tomato ndi adyo ndi kuwaza akanadulidwa mwatsopano Basil.