Li-Zucchini Tse Nkiloeng le Litapole le Konofolo ea Konofolo

Na u batla recipe e potlakileng ea lijo bakeng sa zucchini ea hau? Zucchini le litamati li etsa sehlopha se hlōlang sena sehlabelo se latsoang haholo. Ena ke tsela e ntle ea ho sebelisa zucchini e ncha, 'me ke mokhoa o potlakileng oa ho itokisetsa.

Seo U tla se Hloka

• 3 ho isa ho tse 4
• zucchini , unpeeled, cubed
• 1 e kholo e ka hlahisa litamati (kapa tse peli tse 14,5 ounce)
• 1 e ka ba (ounces) ea tamati ea moriana
• Senoelo se le seng se lekaneng ka celery
• 1 e kholo e monate oiee, e qhibililoe ka majoe
• 1/2 senoelo se tšolotsoeng bell pepere, botala kapa motsoako oa bofubelu le bo botala
• 2 cloves konofolo, thinly sliced
• 1 1/2 diaspuni tsoekere
• 3/4 teaspoon lero la kosher, kapa ho latsoa
• 1/4 teaspoon pepere e ncha e mongobo, kapa ho latsoa

Kamoo U ka e Etsang

1. Ka sekotlolo se seholo, kopanya zucchini, tamati, tomate mongobo, celery, onion, bell pepere, konofolo, tsoekere, letsoai le pepere. Beha pan ho feta seaplane-mocheso o phahameng 'me u tlise pheha.
2. Fokotsa mocheso ho tlase, koahela pan, 'me u qete metsotso e ka bang 45, kapa ho fihlela li-zucchini le meroho e meng e le bonolo.
3. Tlosa sekoahelo bakeng sa metsotso e 10 e fetileng.
4. Latsoang mme u fetole linako.

* Ikutloe u lokolohile ho sebelisa tamati e ncha haeba u e-na le eona.

Chesa 'me u hlole mefuta e ka bang 10 ea tamati e feletseng; ba li hloekise 'me u li kenye ho zucchini hammoho le langa le le lej sauce, meroho, le seasonings.

Litlhahiso tsa Litsebi

• Eketsa ka likarolo tse peli tsa lik'hilograma tse entsoeng ka lekhetlo le lecha kapa okra e nang le serame ho ea sejana ka nako ea ho pheha.
• Hlobisa sejana ka bohobe bo phehiloeng.
• Tlatsoa ka senoelo se le seng sa li-mushroom tse ncha tse nkhang hamonate mme u li kenye sejana hammoho le zucchini le tamati.
• Litlama tse tlatsetsang: Basil, koena, oregano, thyme le tarragon.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	69
Total Fat	1 g
Fat Satated	0 g
Fat Unsaturated	0 g
Cholesterol	2 mg
Sodium	282 mg
Li-carbohydrate	14 g
Fiber Fiber	3 g
Liprotheine	4 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)