Zakudya zokhala ndi mavitamini kapena zophika zamasamba siziyenera kukhala zovuta kuti zikhale zokoma, komanso maphikidwe monga zosavuta kupanga zokhala ndi marinara phwetekere msuzi ndiwo umboni. Nthawi zina, maphikidwe osavuta ndi abwino kwambiri.
Zapangidwa ndi basil, tomato zamzitini ndi mafuta ena ndi mchere wa m'nyanja, iyi ndi imodzi mwa njira zofulumira komanso zophweka zokhala ndi msuzi wa marinara wokhala ndi zokoma kwambiri, zomwe ndizo zamasamba komanso zamasamba. komanso kopanda cholesterol.
Lembani msuzi wa tomato wosavuta kumangidwa ndi mtundu uliwonse wa pasitala, mugwiritseni ntchito pa lasagna yanu ya zamasamba , kapena yonjezerani nyama yodyera zakudya zamasamba kuti mugwiritsire ntchito mchere wa zamasamba, kapena muzigwiritseni ntchito iliyonse yowonjezera phwetekere, monga phalata kapena mbale iyi yophika . Sangalalani!
Chimene Mufuna
- 1/4 chikho cha mafuta (zabwino)
- 1/2 anyezi (odulidwa)
- 2-3 cloves adyo (minced)
- 1 (28 peresenti) akhoza tomato (wosweka kapena kutsukidwa)
- 1/2 tsp. mchere wamchere (kapena mchere wa kosher)
- 1/4 tsp. tsabola wakuda wakuda
- 1/2 chikho chapamwamba, chodulidwa mu nthiti (chiffonade)
Momwe Mungapangire Izo
- Mu skillet kapena supu yaikulu, tenthe mafuta a maolivi ndikudyetsani anyezi ndi adyo kwa mphindi zowerengeka, mpaka pang'onopang'ono.
- Onjezerani tomato, ndi nyengo bwino ndi mchere ndi tsabola ndipo mulole simmer kwa mphindi 10 mpaka 15.
- Chotsani poto kutentha ndi kusonkhezera mu basil musanayambe kutumikira.
Zosintha zosiyana siyana: Mukamapanga msuzi wa marinara wokhazikika, musamawonjezerepo zakudya zina, ndiwo zamasamba kapena chirichonse chomwe mukufuna.
Zokambirana zingapo zomwe zimapezeka mamasamba a marinara yokhazikika? Kakhudzana ndi shuga panthawi yochepa, supuni ya supuni ya 1/2 kapena oregano, vinyo wosasa wa vinyo wosasa, vinyo wonyezimira kapena msuzi wofiira wofiira. Njira ina yowonjezeramo kuvuta ndi kuwonjezera imodzi kapena ziwiri masamba a tomato pamene akuyimira; onetsetsani kuti muwachotsere musanatumikire.
Chinanso chingwe ? Ngati mukufuna kugwilitsila masamba osadziwa banja lanu, onjetsani kaloti, wothira kolifulawa kapena grated zukini pamene mchere wanu wa marinara ukuwonekera. Iwo sangazindikire nkomwe!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 188 |
| Mafuta Onse | 12 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 8 g |
| Cholesterol | 0 mg |
| Sodium | 251 mg |
| Zakudya | 20 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 5 g |