A Spiralizer bụ ngwá ọrụ kichin kachasị amasị m ka m nwee ike ịka mma, ntanetị na-enweghị atụ na pasta.
Onye Spiralizer na-agbanwe akwụkwọ nri n'ime nsị. N'ihe dị iche iche dị iche iche, mkpụrụ osisi Spiralizer na akwụkwọ nri (na mkpụrụ osisi) dị iche iche, site na spaghetti ka pappardelle. Ọ bụrụ na ịnweghị ngwá ọrụ spiralizer, ị nwere ike iji julienne peeler kama ịmepụta spaghetti-dị ka akwukwo nri noodles.
Ntụziaka a na-eme ka nodin zucchini na-esi na ya na-egbuke egbuke na ihe na-edozi ahụ nke mmiri lemon, garlic, na tahini. Ihe mgbakwasa ahụ na-eme ka nsị zucchini nụ ka ọ na-anọdụ, n'ihi ya, ọ dịghị mkpa ka esi nri nsị zucchini maka nri a.
A na-etinye ihe ọkụkọ nke zucchini na chicken grilled, tomato cherry, Feta crumbles, na chopped pasili.
Nri na-edozi ahụ? Naanị ịhapụ Feta ka ọ na-agbagha, ma ọ bụ jiri cheese na-adịghị mmiri ara ehi kama. Kama ọkụ ọkụ ọkụ, ị nwere ike ijikọta uzommebe a ma ọ bụ salmon ma ọ bụ salmon.
Onye anaghị eri anụ? Dochie anụ ọkụkọ na stefu na tofu steep ma ọ bụ portobello mushrooms .
Ihe Ị Ga-achọ
- 3 cloves garlic, peeled
- 1 1/2 tbsp ihe ọṅụṅụ mmiri lemon ọhụrụ
- 1/2 tbsp
- tahini
- 1 tbsp nke ọhụrụ p arsley epupụta
- 11/2 tbsp mmiri
- 1/4 cup extra virgin olive oil
- 2 nnukwu zucini,
- spiralized n'ime noodles
- 2 ọkpụkpụ, ọkpụkpụ ọkụkọ na-enweghị anụ,
- grilled na sliced
- 1 cup tomato cherry, rinsed na sliced na ọkara
- 1/4 iko Feta crumbles (nhọrọ)
Otu esi eme ya
- Kwadebe ejiji nke Tahini: Na ntinye ihe oriri, pulse garlic garlic cloves ugboro ole na ole ruo mgbe a gwakọtara ya. Tinye ihe ọṅụṅụ lemon, tahini, obere pasili, mmiri, na mmanụ olive. Pulse ruo mgbe ezigbo. Oge na nnu na ose nụrụ ụtọ. Wepụ ya.
- Na-ehicha ma belata nkwụsị siri ike site na zucchini ọ bụla. Site na ngwa ngwa kichin na-esi na ya, gbanwee zucchini n'otu oge n'ime spaghetti sized-noodles. Enweghị onye spiralizer? Jiri julienne peeler, akwukwo nri peeler, ma obu mma mma.
- Debekwa zucchini noodles n'ime nnukwu efere. Wunye ọkara nke mgbakwasa ma gbanye ka ị kpoo. Tinye mgbakwasa ọzọ, ma ọ bụrụ na ọ dị mkpa. Nọdụ ala maka minit 10-15 iji mee ka ọkpụkpụ ahụ gharazie ịdị mma.
- Gri ọkpụkpụ anụ ọkụ na ọkpụkpụ na-adịghị ọcha ma ọ bụ na ọkụ gas, electric grill George Foreman-type grill, ma ọ bụ jiri ụlọ ahịa zụta ụdị anụ ahụ ọkụkọ na-enweghị mkpụrụ ndụ (gluten-free chickcut).
- Kewaa ihe edozi zucchini ejiji na sliced tomato n'ime udiri abuo. Mpekere mpempe ahihia n'elu n'elu. Mee ka Feta ma ọ bụrụ na achọrọ ya, ma tinyekwuo na Tahini Lemon na chopped pasili.
Ncheta: Gbalịa hụ na arụ ọrụ gị, arịa, pans na ngwaọrụ enweghị nke gluten. Na-agụpụta aha ngwaahịa iji kwado ngwaahịa ahụ bụ oke gluten. Ndị na-emepụta ihe nwere ike ịgbanwe usoro nke ngwaahịa na-enweghị ọkwa. Mgbe obi abụọ adịghị, ịzụtala ma ọ bụ jiri ngwaahịa rụọ ọrụ tupu ị kpọtụrụ onye na-emepụta maka nkwenye na ngwaahịa ahụ enweghị nri gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 977 |
| Ọnụba abụba | 69 g |
| Abụba buru ibu | 17 g |
| Abụba na-enweghị ntụpọ | 36 g |
| Cholesterol | 225 mg |
| Sodium | 364 mg |
| Carbohydrates | 14 g |
| Fri nri | 5 g |
| Protein | 74 g |