Masamba lasagna ndi mbatata, ovomerezedwa ndi injini 2 zakudya! Ngati mwawamva za injini ya moyo wathanzi komanso ya cholesterol yotsika injini 2 ndipo mukufuna kuyesa injini ya injini 2 yovomerezeka, apa pali chitsanzo cha lasagna chomera masamba.
Izi ndi chakudya cha injini ya Rip Esselstyn "Chotsani Chophimba" mbatata ya zamasamba ndi vegan lasagna yokhala ndi ndiwo zamasamba: bowa, broccoli, tsabola wabulu ndi chimanga ndipo ali ndi chiwombankhanga chowombera. Ndizabwino, akuti, kuti adatumikira paukwati wake! Ndi mafuta ochepa komanso opanda mafuta m'thupi. Chinsinsi cha injini 2 chili chovomerezeka ndi The Engine 2 Diet , ndi Rip Esselstyn. Pezani pansi kuti mupeze injini zambiri 2 zitsanzo maphikidwe kuti muyesere.
Onaninso:
Chimene Mufuna
- Anyezi 1 (odulidwa)
- Mutu waing'ono wa adyo (cloves onse opukutidwa kapena kupanikizidwa)
- 8 ounces bowa (magawo)
- 1 broccoli mutu (wodulidwa)
- 2 kaloti (odulidwa)
- 2 tsabola wofiira (nyemba ndi odulidwa)
- 1 akhoza chimanga (kuchapidwa ndi kuthiridwa)
- Phukusi 1
- Silken Lite tofu
- ½ supuni ya supuni ya tsabola ya cayenne
- Supuni 1 ya oregano
- Supuni ya supuni 1
- Supuni 1 ya rosemary
- 2 mitsuko pasitala
- Mabokosi awiri aliwonse a lasagna
- 16 ounces sipinachi yofiira (thawed ndi kuda)
- 2 mbatata (yophika ndi yosenda)
- 6 tomato tomato (wolimbitsa thupi)
- 1 kapu yaiwisi yamphongo (nthaka)
Momwe Mungapangire Izo
Kutentha kotentha kwa madigiri 400.
Sakanizani anyezi ndi adyo pa kutentha kwakukulu kwa mphindi zitatu mu poto kapena poto. Onjezerani bowa ndikuphika mpaka anyezi asungunuke ndipo bowa amasiya madzi. Awatengere ku mbale yayikulu ndi slotted supuni. Sungani bowa madzi mu poto. Sungani broccoli ndi kaloti kwa mphindi zisanu ndikuonjezerani ku bowa. Sungani tsabola ndi chimanga mpaka mutayamba kufewetsa.
Awonjezereni ku mbale ya masamba.
Sakanizani tofu yosalidwa mwa kukulunga mu mapepala a pepala. Aphwanye mwachindunji mu thaulo ndikusakaniza mu mbale ya masamba. Onjezerani zonunkhira ku mbale ya masamba ndikuphatikiza.
Kusonkhanitsa masamba a lasagna:
Phimbani pansi pa casserole 9-ndi-13-inch ndi msuzi wa msuzi. Onjezerani zosanjikiza. Phimbani Zakudyazi ndi msuzi. Momwemonso Zakudyazi zimaphika mu uvuni, nthawi yopulumutsa ndi mphamvu. Sungani masamba osakaniza pa Zakudyazi Zosakaniza. Phimbani ndi zowonjezera zamatsuko ndi zina za kuvala msuzi. Onjezerani sipinachi ku zosanjikiza chachiwiri za Zakudyazi. Phizani sipinachi ndi mbatata yosenda. Onjezerani msuzi wina wa msuzi, utsi womaliza wa Zakudyazi, ndi msuzi womaliza wa msuzi. Phimbani lasagna ndi tomato wochepa kwambiri.
Phimbani ndi zojambulazo ndikuphika mu uvuni kwa mphindi 45. Chotsani zojambulazo, kuwaza ndi cashews, ndi kubwerera ku uvuni kwa mphindi 15. Lolani lasagna kukhala kwa mphindi 15 asanayambe kutumikira.
Amapanga 10 - 12 mavitamini lasagna.
Chophimbachi cha lasagna chomwe chinasindikizidwa ndi chilolezo kuchokera ku The Engine 2 Diet , ndi Rip Esselstyn . Nazi zitsanzo zina za injini 2 Maphikidwe odyera zakudya kuti ayese: