Spaghetti Squash Casserole Ndi Ng'ombe Yam'madzi

Ngati mukuyesera kudula pa carb, sikwashi ya spaghetti imapanganso malo odyetserako pasitala. Chifukwa ndi masamba, maonekedwe ndi osiyana kwambiri, koma amakhala abwino, ofewa komanso msuzi akadali nyenyezi.

Nyama yamphongo yophika njuchi ndi phwetekere imapanga chakudya chamagazi cha spaghetti chakudya chonse. Sagajeni ya spaghetti imasiyanitsidwa mu nsalu ndikuphika ndi msuzi wa tomato wa beefy ndi tchizi la Cheddar.

Gwiritsani ntchito soseji ya ku Italy kapena malo a Italy m'malo mwa ng'ombe, ngati mukufuna. Onani malingaliro ndi zosiyana pansi pa Chinsinsi.

Ngati simukuwerengera carbu, perekani mbale iyi ndi mkate wodula komanso saladi .

Chimene Mufuna

• Kashika kakang'ono ka spaghetti kakang'ono
• 1/2 chikho madzi
• 1 pounds pansi ng'ombe
• 1/2 kapu anyezi (odulidwa)
• 1/2 chikho chofiira bell tsabola (odulidwa)
• 1/4 chikho chobiriwira bell tsabola (akanadulidwa)
• 1 clove adyo (minced)
• 1 14.5 ounce akhoza kudula tomato (ndi madzi)
• 1/2 supuni ya supuni ya oregano
• 1/4 supuni ya supuni mchere
• 1/8 tsabola supuni
• Zakupi 2 1/2 zophika Cheddar tchizi (
• agawikana )

Momwe Mungapangire Izo

1. Kutentha uvuni ku 375 °.
2. Dulani sikwashi ya spaghetti mu theka lautali ndikuyesa mbewu, kukopera ndi supuni kuti mutenge nsonga zonse.
3. Ikani sikwashi ya spaghetti, mbali yodulidwa pansi, mu mbale yophika; onjezerani madzi ku mbale yophika. Chophimba ndi kuphika sikwashi spaghetti mu uvuni wokonzedweratu kwa mphindi makumi atatu, kapena mpaka mphukira ya spaghetti ili yofewa ndipo imathyoledwa mosavuta ndi mphanda.
4. Pamene sikwashi imakhala yoziziritsa, imatulutsa "spaghetti" ndi mphanda. Ikani mikwingwirima ya sikwashi mu mbale ndikuyika pambali.

1. Pakali pano, mu lalikulu skillet kapena saute pan pa sing'anga kutentha, kuphika pansi ng'ombe, anyezi, wofiira ndi wobiriwira tsabola ndi adyo mpaka nyama sakhalanso pinki ndi masamba ndi wachifundo. Kuthetsa mafuta; onjezerani tomato, oregano, mchere, ndi tsabola. Gwiritsani ntchito nsapato za spaghetti. Pitirizani kuphika ndi kuyambitsa pang'onopang'ono kwa mphindi ziwiri, kapena mpaka madzi atengeke.
2. Sakanizani osakaniza kuti mukhale odzola 1 1/2 mpaka 2-quart casserole; Yambani mumapiko 1 1/2 a tchizi ta Cheddar. Kuphika pa 350 ° mphindi 25.
3. Sakanizani chikho chimodzi cha 1 cha Cheddar tchizi ndi kuphika kwa mphindi zisanu, kapena mpaka tchizi usungunuke.

Malangizo ndi Kusiyanasiyana:

• Sakanizani ng'ombe yamtunda ndi mchere wakuda kapena ma sose ambiri a Italy.
• Onjezerani 1/2 supuni ya supuni ya tsabola wofiira wofiira ku msuzi wosakaniza kuti utenthe, ngati mukufuna.
• Gwiritsani ntchito tomato wosweka mmalo mwa kuthira msuzi wabwino.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	645
Mafuta Onse	43 g
Mafuta okhuta	23 g
Mafuta Osatchulidwa	13 g
Cholesterol	168 mg
Sodium	739 mg
Zakudya	17 g
Matenda a Zakudya	2 g
Mapuloteni	48 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)