Zucchini Casserole Yamphamvu

Zakudya Zofunikira (potumikira)

Zikhala - 74

Mafuta - 5g

Carbs - 4g

Mapuloteni - 4g

Nthawi Yonse 60 min
Konzani mphindi 20 , Cook 40 min
Mapemphero 8

Masamba a masamba ndiwo njira yabwino yosangalalira zokolola zatsopano kuchokera ku msika wa alimi kapena kugwiritsa ntchito mbewu zokolola. Koma amathanso kulemedwa ndi kirimu ndi tchizi kuti apange mbale yochuluka kwambiri komanso yapamwamba kwambiri.

Pofuna kupanga zukini casserole chakudya chamtundu wathanzi, mmalo mowonjezera kirimu msuzi umapindula ndi tomato, anyezi, adyo, ndi zitsamba. Zukini umakhala ndi pang'ono chabe tchizi. Mutha kuzindikira kuti palibe chakudya chamagetsi, chomwe chimathandizanso kuchepetsa zakudya. Kulipira ntchito yowonjezera chakudya chakumwa chophimba madzi, masambawa amaitana kuti ayambe kutentha kwambiri kuti aumitse pang'ono, kenako kuwonjezera pa tchizi pamwamba pake ( mwinamwake izo zimakhala zofiirira kwambiri kapena zingakhoze ngakhale kutentha).

Chomera ichi cha zukini casserole chimagwira ntchito bwino ndi mtundu uliwonse wa zukini kapena zobiriwira zamasamba, kuphatikizapo kuphatikiza.

Zosakaniza

• Supuni 1 ya mafuta a maolivi
• 1/3 chikho anyezi (akanadulidwa, pafupifupi 1/2 ya sing'anga anyezi)
• 3 cloves adyo (akanadulidwa)
• 3/4 tomato mapaundi (atsopano kapena zamzitini-pafupifupi mapaundi 1 a mapaipi onse, osungidwa)
• Supuni 1 tizilombo zaku Italy (kapena oregano)
• Mchere ndi tsabola
• 1 zukini mapaundi (pafupifupi 2 sing'anga)
• 1 chikho Chiitaliyani tchizi (grated, phukusi, kapena kusakaniza kwanu kuphatikizapo mozzarella, Parmesan, ndi provolone)

Kukonzekera

1. Mpweya wotentha ku 400 F.
2. Kutenthetsa mafuta a maolivi mu phukusi. Sakanizani anyezi mu mafuta kwa mphindi ziwiri kapena 3, kenaka yikani adyo ndikuphika kwa masekondi 30 mpaka 60, mpaka adyo ndi onunkhira.
3. Dulani phwetekere iliyonse mu zidutswa zitatu mpaka zisanu ndikuwonjezera mafuta, pamodzi ndi zitsamba, mchere, ndi tsabola.
4. Kuphika pa sing'anga kutentha mpaka madzi amachoka (koma osati owuma), oyambitsa nthawi-muyenera kutha popanda 1 chikho cha chisakanizo. Izi ziyenera kutenga pafupi maminiti 5 mpaka 10.

1. Pakali pano, dulani zukini mu magawo pafupifupi 1/4 inchi wandiweyani. Izi zingakhale mwina magawo ozungulira, kapena kutalika. Tengani magawo akuluakulu ndikuyika pansi pa penti 9x9-inch kapena 8x8-inch pan, kapena poto yozungulira yozungulira.
2. Kufalitsa pafupifupi 1/4 ya tomato pamwamba pa zukini (musayesetse kufalikira mofanana, sizingagwire ntchito), potsatira 1/4 chikho cha tchizi.
3. Pitirizani kuika msuzi, zukini, ndi tchizi. Ziyenera kubwera ku zigawo 4, koma ngati zimangopangitsa 3, yesetsani kugawa zinthu mofanana. Musati muike chisanu chotsiriza cha tchizi panobe.
4. Kuphika kwa mphindi 20. Pamwamba ndi tchizi lonse, ndi kuchepetsa kutentha kwa 375F. Kuphika kwa mphindi pafupifupi 20, kapena mpaka tchizi ndi golide wagolide.

Zosakaniza Zosakaniza ndi Malangizo Ophika

Ngati mukufuna kuchepetsa mafuta, m'malo mwa mafuta osapsa mafuta. Dziwani kuti pamene mutachotsa mafuta, mumachepetsa kuchepa kwa tchizi.