Wonton Ratatouille: Wowoneka Wokongola Wochokera ku Veggie

Zakudya Zofunikira (potumikira)

Zikhala - 59

Mafuta - 4g

Carbs - 5g

Mapuloteni - 2g

Nthawi Yonse 65 min
Konzani mphindi 20 , Cook 45 min
Mapemphero 12

Mbewu zonse , nyemba, nyemba, zipatso, veggies -mwinamwake munamva kuti izi zimapereka zowonjezera zowonjezera , zofunika monga gawo la zakudya zathanzi. Ndipotu, kupeza mavitamini 25 pa tsiku ndi tsiku ngati ndinu mkazi komanso pafupifupi magalamu 38 ngati muli munthu mukhoza kuthandizira kuti mukhale ndi nambala ya kolesteroloni yomwe mumayang'ana pa zotsatira zotsatira za magazi ndikuchepetsa matenda a mtima pamene mukulamba .

Imodzi mwa njira zosavuta zowonjezera kuchuluka kwa chiwopsezo chomwe mumadya ndichogawanika kudya tsiku lonse. Ma gramu angapo pa chakudya chilichonse ndi zakumwa zoziziritsa kukhosi zimangowonjezera mwamsanga. Fiber kuchokera ku appetizer idzathandizira kuwerengetsera kwathunthu, naponso.

Pano pali mchere wokhala ndi zamasamba zisanu ndi ziwiri zomwe zimagwiritsidwa ntchito mu chipolopolo chophwanyidwa bwino chokhala ndi tiyi ya mbuzi kuti tipeze mapuloteni pang'ono komanso kukoma kwake. Ngati simukufuna izi ngati chikumbutso, tulukani pa makapu a wonton ndipo mutumikire pamodzi ndi tirigu wathanzi (ngati quinoa kapena balere) m'malo mwa chakudya chodzaza.

Zosakaniza

• 2 tomato aang'ono
• Supuni 1 ya mafuta a maolivi
• 1 biringanya kakang'ono, cubed
• 1/2 supuni ya supuni mchere
• 12 wonton wrappers
• 1/4 supuni ya supuni mchere
• Supuni 1 ya mafuta a maolivi
• 1 yaying'ono yachikasu anyezi, yochepetsedwa pang'ono
• 2 yaying'ono adyo cloves, minced
• Tsabola kakang'ono kofiira kakang'ono kofiira, nyemba yofiira ndi yoboola
• 1 yaying'ono zukini, sing'anga yamkati
• Supuni 2 yowuma masamba a oregano
• Supuni 1 watsopano vinyo wosasa
• 1/2 chikho chopukutira mbuzi tchizi
• Supuni 1 yowuma masamba anu
• Supuni 1 supuni mandimu
• Supuni 1 ya mafuta a maolivi

Kukonzekera

1. Bweretsani mphika wawung'ono wa madzi, wodzaza theka, kuti muwira. Blanch ndi kuwotcha tomato (kuti mudziwe zambiri, onani nsonga yophika pansipa).
2. Chotsani uvuni ku 350F. Pamene mukukonzekera, mwamsanga museni tomato, kupulumutsa madzi onse. Ikani pa poto yophika ndi kuthira mafuta. Ikani mu uvuni kwa mphindi 15 mpaka 20, mukuyimbira pambuyo pa mphindi 10, kenako chotsani ndi kuwonjezera pa chisakanizo cha veggie pasitepe 5.

1. Pamene tomato akuwotchera, tanikitseni biringanya ndi mchere ndikukhala pansi kwa mphindi 15, mutatha kuchotsa zidutswa za madzi owonjezera ndikuwonjezera poto mukakonzekera pang'onopang'ono 4.
2. Konzani mapepala 12 wonton wrappers pa bolodi locheka ndi kutsuka pang'ono mbali iliyonse ndi kuphika. Mwinanso mungathe kuwamwaza mafuta-ma teaspoon 2 omwe amakhala okwanira kwa onse 12. Pindani munthu aliyense kuti alowe mumtambo umodzi wa tini ya mufini, ndikuupatseni chikho chimodzi, kenaka muwaza ndi mchere ndikuphika mu uvuni osapitirira 6 mpaka 7 mphindi, mpaka crispy ndi pang'ono browned m'mphepete. Yang'anirani kwambiri kuti asatenthe! Mukakonzeka, chotsani ndikusiya ozizira pambali. Muyenera kubwereza tsatanetsatane kawiri pokhapokha ngati muli ndi zingwe zingati zomwe muli nazo.
3. Kutentha mafuta a maolivi mumphika wamkati. Onjezerani anyezi ndi kuphika kwa mphindi zisanu, mpaka mutenge pang'ono, kenaka yikani adyo ndikuphika kwa mphindi zitatu. Onjezerani tsabola ya belu ndikuphika kwa mphindi ziwiri, kenako zukini kwa mphindi zitatu.

1. Yikani biringanya, tomato wokazinga, oregano, ndi kusonkhezera. Lolani kusakaniza kuphika, pang'ono, kwa mphindi 10, mpaka ndiwo zamasamba zowonongeka koma osaphika. Mukakophika, mulole ozizira, kenako nyengo kuti mulawe ndi vinyo wofiira vinyo wosasa, mchere, ndi tsabola.
2. Mu mbale yaing'ono, kuphatikiza mbuzi yamphongo, thyme, mandimu la mandimu, adyo, ndi mafuta, kusakaniza zonsezi pamodzi.

1. Bzalani ratatouille utakhazikika mu makapu a vonton, kugawa pakati pa 12, ndi pamwamba ndi supuni imodzi ya mbuzi iliyonse.

Zosakaniza Zosakaniza ndi Zobwereza

M'malo mowotcha tomato wanu mumatha kusinthanitsa ndi tomato owotcha kuti musunge nthawi.

Makapu a vonton ndi okondweretsa kudya ndikupanga mbale yabwino yokatumikira, koma mungathenso kutumizira ratatouille ndikutentha pita mkate wonse-zidzakhala zokoma.

Malangizo Ophika ndi Kutumikira

Kugwiritsa ntchito tomato wokazinga kumatulutsa utsi wosasangalatsa. Ngati muli ochepa pa nthawi kapena simungapezeko zamakinawa, tambani sitepe iyi. M'malo mwake, kanizani tomato ndikuwonjezereni monga momwe mungakhalire muyeso 6.

Kusungunuka tomato kumapangitsa kukhala kosavuta kuchotsa khungu lawo. Gwiritsani ntchito tomato wokhazikika koma onetsetsani kuti musadye pang'ono "X" pansi pa chinthu chimodzi musanawaponyedwe mumadzi. Izi zimapangitsa kuti khungu liyambe kuyang'ana ndikupangitsani kuti muzitha kugwira ndi kukoka khungu kotsalira. Akakhala mu mphika, amafunika kukhala pamenepo kwa mphindi makumi asanu ndi awiri musanatulutse ndikulowa mu mbale ndi ayezi.

Pa nthawiyi zikopa ziyenera kuyamba kudzidzimitsa okha. Peel khungu lirilonse lotsalira, ndiye kudula mtengowo wobiriwira kuchokera pamwamba ndikumawaza.

Mukhoza kuyesedwa kuti muzitha kuyamwa. Pokhapokha mutakhala ndi chifukwa chachipatala chochitira zimenezo, bwanji osapitirizabe? Mitundu yambiri yamagetsi ndi antioxidants imadzazidwa muzitsulo zolemera, zofiirira.