Namuhla ngikulethela iresiphi elula, enempilo futhi ingaba usizo, njengoba ungakwazi ukubeka imifino esinayo efrijini, eminye. i-macaroni ephelele ne-zucchini.
I-Pasta iyisidlo esinamandla kakhulu, njengoba i-pasta inikeza ama-carbohydrates, kodwa futhi ithwala amavithamini futhi isinika i-fiber eningi kunezitsha ezijwayelekile, ehambisana nemifino, iwufanele njengesidlo esisodwa futhi iyisitsha esilula. Ilungele ukudla.
I-Wholemeal Macaroni ne-Zucchini
Author: UMontse
Uhlobo lweresiphi: Pasta
Izinkonzo: 4
Isikhathi Sokulungiselela:
Isikhathi Ukupheka:
Isikhathi esiphelele:
Izithako
- 350 gr. okusanhlamvu macaroni
- 3 amalikhi
- 2 zucchini
- Utamatisi sauce noma utamatisi othosiwe
- Pepper
- Amafutha
- Sal
- Oregano
- Ushizi osikiwe
Ukulungiselela
- Sizoqala ngokupheka i-macaroni emanzini amaningi ngosawoti omncane, ake sipheke kuze kube yilapho i-al dente noma ize iphekwe ngokusho komenzi. Sikhipha futhi sikhiphe amanzi. Sibhukhile.
- Silungisa imifino. Geza amaliki, uwasike phakathi futhi uwahlanze uma enokungcolile. Siwasha ama-courgettes, siyawahlanza noma singashiya isikhumba uma uthanda. Endabeni yami, abathandi isikhumba kakhulu, kuye ngokuthi izindlela zokupheka, futhi ngisusa isikhumba esincane, ngishiya imichilo, ngakho-ke ayibonisi kakhulu.
- Sika i-leek ibe yizicucu ezincane. Sifaka i-pan emlilweni ngamafutha amancane, engeza i-leek, ake ipheke imizuzu engu-3 phezu komlilo ophakathi ukuze ingashi.
- Sika i-zucchini ibe yizicucu ezincane bese uyifaka epanini kanye ne-leek. Vumela ukupheka kuze kuphekwe yonke into. Sizofaka amafutha njengoba sibona okudingekayo. Faka usawoti omncane emifino.
- Uma imifino isilungile, engeza i-tomato sauce noma utamatisi othosiwe. Vumela ukupheka kuze kuphekwe kahle, engeza upelepele omncane kanye ne-oregano, lokhu ukunambitha ngakunye nosawoti omncane, zama futhi ulungise.
- Ku-casserole efanayo noma epanini lokuthosa lapho imifino ikhona, engeza i-macaroni, hlanganisa futhi ulungele.