I-Wholemeal Macaroni kunye neZucchini

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:
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
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Kwi-casserole efanayo okanye i-pan yokucoca apho imifuno ikhona, yongeza i-macaroni, xuba kwaye ulungele.

 


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