Namhlanje ndikuzisela iresiphi elula, enempilo kwaye inokuba luncedo, kuba unokubeka imifuno esinayo efrijini, ezinye. i-macaroni ye-wholemeal kunye ne-zucchini.
I-Pasta sisidlo esinamandla kakhulu, kuba i-pasta ibonelela ngeecarbohydrates, kodwa ikwanevithamini kwaye isinika ifayibha eninzi kunezitya eziqhelekileyo, ihamba nemifuno, ifanelekile njengesitya esinye kwaye isitya esilula. Ilungele isidlo.
I-Wholemeal Macaroni kunye neZucchini
umbhali: UMontse
Uhlobo lweRipeipe: IPasta
Iinkonzo: 4
Ixesha lokulungiselela:
Ixesha lokupheka:
Ixesha elipheleleyo:
Izithako
- 350 gr. ingqolowa imacaroni
- Iilki ezi-3
- 2 zucchini
- I-tomato sauce okanye i-tomato ethosiweyo
- Ipelepele
- Ioyile
- Sal
- Oregano
- Ishizi egayiweyo
Ukulungiselela
- Siza kuqala ngokupheka i-macaroni emanzini amaninzi kunye netyuwa encinci, makhe sipheke de kube yi-al dente okanye de ziphekwe ngokomenzi. Sikhupha kwaye sikhuphe amanzi. Siye sabhukisha.
- Silungiselela imifuno. Hlamba ii-leeks, uzinqumle kubini kwaye uzicoce xa kunokwenzeka ukuba zinomdaka. Sihlamba i-courgettes, siyayikhupha okanye sinokushiya ulusu ukuba uyathanda. Kwimeko yam, abayithandi kakhulu ulusu, kuxhomekeke kwiindlela zokupheka, kwaye ndisusa i-skin encinci, ndishiya imicu, ngoko ayibonakalisi kakhulu.
- Sika i-leek ibe ngamaqhekeza amancinci. Sibeka i-pan emlilweni ngeoli encinci, yongeza i-leek, yivumele ipheke imizuzu emi-3 phezu kobushushu obuphakathi ukuze ingatshisi.
- Sika i-zucchini ibe ngamaqhekeza amancinci kwaye uyongeze epanini kunye ne-leek. Masipheke de yonke into ifakwe. Siza kufaka ioli njengoko sibona into efunekayo. Yongeza ityuwa encinci kwimifuno.
- Xa imifuno ilungile, yongeza i-tomato sauce okanye i-tomato ethosiweyo. Vumela ukupheka de yonke into iphekwe kakuhle, yongeza i-pepper encinci kunye ne-oregano, oku ukunambitha nganye kunye netyuwa encinci, zama kwaye ulungise.
- Kwi-casserole efanayo okanye i-pan yokucoca apho imifuno ikhona, yongeza i-macaroni, xuba kwaye ulungele.