Ọ bụrụ na ị na-enwe obi ụtọ na- ejuputa, na-enye nkasi obi nkasi obi n'oge oyi a ma na-achọ ntakịrị ezumike, ìhè a, ọhụrụ, na ngwa ngwa zucchini noodle "pasta" uzommeputa ga-eme ka ụbọchị gị dị mma.
Site n'enyemaka nke ngwá ọrụ kichiner (ma ọ bụ ọzọ a na-eji julienne peeler), zucchini zuru ezu na-eme ka ahụ dị mma, na-enweghị spaghetti-sized noodles. Ọ naghị ewe oge maka nnụnụ zucchini ka esi esi nri, na-emegharị na skillet na-egosi na mmanụ olive ga-eme ka ọ dị ọkụ.
A na-ejikọta mkpụrụ osisi zucchini na tomato na-acha mkpụrụ vaịn na-acha odo odo ma na-acha odo odo, na-emetụta ya na shallots na garlic. Anwụrụ anụ ahụ na-agba agba, nke ọkụ ọkụ na-eme ka ọ dị nro, na-agbakwunye efere na-efe efe.
Gbanyụọ ìhè a na ihe na-enye ume ọhụrụ nke "pasta" na basil nke a na-enye ọhụrụ ma gbakwunyere ọkpụkpụ cheese ọzọ maka ahụike, na-ejupụta nri abalị.
Iji kwadoro efere a, tinye srimp ma ọ bụ ibe nke ọkụkọ ọkụ .
Ihe Ị Ga-achọ
- 2 nnukwu zucchini, mechie trimmed, spiralized n'ime spaghetti-sized noodles
- 2 tsp extra-virgin olive oil, kewara
- 2 tbsp mikpu shallot (ihe dị ka 1/2 shallot)
- 1 garlic garlic, minced
- 1 cup ọka na-acha odo odo, ma ọ bụrụ na akpọnwụ akpọnwụ
- 1 iko mkpụrụ osisi grape tomato
- 5-6 nnukwu basil, na-egbutu ya
- 2-3 tbsp crumbled ewu cheese (nhọrọ)
Otu esi eme ya
- Site na ngwá ọrụ kichin kichin, tụba nnukwu nnukwu zucini n'ime spaghetti-size noodles. Ọ bụrụ na ị nweghị spiralizer, ị nwere ike iji julienne peeler kama.
- N'elu skillet na-ajụ, gbanye mmanụ olive na-ekpo ọkụ. Tinye shallot ma gbanye ruo mgbe ị gụchara, ihe dị ka 2 ruo 3 nkeji. Tinye garlic na esi nri ruo mgbe o siri ike, ihe dika 1 min.
- Tinye ọka, mkpụrụ vaịn, na basil. Oge na-atọ ụtọ na nnu na ose, na-akpali mgbe ụfọdụ ka ị na-esi nri ruo mgbe iwe gafere. Mgbe ọkụ, gbanyụọ okpomọkụ na fesaa 1 tablespoon nke crumbled ewu cheese n'elu n'elu.
- N'elu skillet dị iche iche, gbanye mmanụ fọdụrụnụ na-ajụ-ọkụ dị elu. Gbakwunye noodles zucchini ma gbanye ka ị na-esi nri (iji akara mee ka ọ dị mfe). Nri zucchini anaghị ewe oge iji esi nri - gbanye ihe dị ka nkeji atọ na nkeji wee gbakwunye ọka, tomato, shallot, na cheese chip. Ngwakota ka ichikota wee wepu ite site na oku. (Rịba ama - ọ bụrụ na ị na-ejikọta ihe ndị ahụ, na-esi nri maka minit 2 ruo 3 ka ihe ndị a dị ntakịrị ma na-esi nri ngwa ngwa karịa ka ọ na-emegharị).
- Kewaa efere noodle n'ime ite abụọ, na-edozi ya site na ịhapụ cheese na basil ọzọ, ma ọ bụrụ na achọrọ. Jụọ ozi ozugbo.
Rịba ama: Ịnwere ike ịgbakwunye ogwu na efere a, ma ọ bụ jee ozi na ọkụkọ grilled.
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 | 436 |
| Ọnụba abụba | 12 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 9 mg |
| Sodium | 120 mg |
| Carbohydrates | 72 g |
| Fri nri | 6 g |
| Protein | 16 g |