Haeba u thabela ho tlatsoa, lijo tse monate tsa mariha mariha ena 'me li hloka khefu, kerese ena e khanyang, e ncha, le e potlakileng ea zucchini ea "pasta" e tla khantša letsatsi la hau.
Ka thuso ea sesebelisoa sa kichine (kapa sa julieenne peeler), li-zucchini tse feletseng li fetoha li-noodle tse phetseng hantle, tse sa tloaelehang tse nang le gluten. Ha ho nke nako e telele bakeng sa li-noodle tsa zucchini ho pheha, feela ho lihela ka skillet ka letsoho la oli ea mohloaare ho fihlela ho chesa.
Li-noodle tsa zucchini li kopanngoa le tomate ea morara le poone e mosehla e tlotsitsoeng ka shallots le konofolo. Ho phunya pōli ea chefo, e nolofalitsoeng ke mocheso oa likhukhuni tse phehiloeng, ho eketsa lijo tse monate lijong.
Qetella leqhoa lena le khanyang le le khathollang la "pasta" le nang le li-basil tse entsoeng ka lekhetlo le lecha le chisi e ling ea lipōli bakeng sa lijo tse phetseng hantle, tse tletseng beke le beke.
Ho matlafatsa sejana sena ka liprotheine, eketsa li-shrimp kapa likheo tsa khōho e halikiloeng .
Seo U tla se Hloka
- 2 zucchini tse kholo, li felisoa, li kenngoa ka li-noodle tse boholo ba li-spaghetti
- 2 tsp oli ea mohloaare ea moroetsana, e arohaneng
- 2 tbsp minced shallot (hoo e batlang e le 1/2 e shallot)
- 1 clove garlic, minced
- 1 senoelo mosehla oa poone, thawed haeba e batang
- 1 senoelo halofo ea tamati ea morara
- 5-6 makhasi a maholo a basil, a khethiloeng ka majoe
- 2-3 tbsp crumbled poli chisi (khethollo)
Kamoo U ka e Etsang
- Ka sesebelisoa sa kichine se matlafatsang, hlasimolla zucchini tse peli tse kholo ka li-noodle tsa boholo ba spaghetti. Haeba u se na li-spiral, u ka sebelisa julienne peeler ho e-na le hoo.
- Ka skillet e mahareng, futhumatsa oli ea mohloaare ka mocheso o mofuthu. Eketsa shallot mme u phehe ho fihlela o nolofalitsoe, hoo e ka bang metsotso e 2 ho isa ho e 3. Kenya konofolo 'me u phehe ho fihlela monko o monate, hoo e ka bang metsotso e le 1.
- Kenya peō, tamati ea morara le basil. Nako ea ho latsoa ka letsoai le pepere, e susumetsang ka linako tse ling ha u ntse u pheha ho fihlela u halefile. Ha ho chesa, koala mocheso 'me u fafatsa thispone e le' ngoe ea cheese ea pōli e phunyeletsoeng holimo.
- Sebakeng se seng se seholo sa skillet, futhumatsang oli e setseng ka mofuthu-mocheso o phahameng. Kenya li-noodle tsa zucchini le ho lihela ha u ntse u pheha (ho sebelisa lipapali ho nolofalletsa sena). Li-noodle tsa zucchini ha li nke nako e telele ho pheha - li qeta metsotso e ka bang 3 ho isa ho e 4 ebe li kenyelletsa poone, tamati, shallot le cheese motsoako. Tela ho kopanya ebe o tlosa pan ka mocheso. (Tlhokomeliso - haeba u ka hlahisa li-noodle, pheha feela metsotso e 2 ho isa ho e 3 ha li-noodle tsena li le bobebe 'me li pheha ka potlako ho feta li-noodle tsa spiral).
- Arola sejana sa li-noodle likotlolo tse peli, ho khabisa le chisi e setseng ea pōli le basil e eketsehileng, haeba e lakatsa. Sebeletsa hang-hang.
Tlhokomeliso: U ka eketsa shrimp ho sejana sena, kapa u sebetse hammoho le khōho e halikiloeng.
Khopotso: Kamehla etsa bonnete ba hore mosebetsi oa hau o sebetsa, lisebelisoa, lipane le lithulusi ha li na gluten. Kamehla bala lihlahisoa tsa sehlahisoa ho netefatsa hore sehlahisoa ke mahala. Bahlahisi ba ka fetola tlhahiso ea lihlahisoa ntle le tsebiso. Ha u belaela, u se ke ua reka kapa ua sebelisa sehlahisoa pele u kopana le moetsi ho tiisa hore sehlahisoa ha se na gluten.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 436 |
| Total Fat | 12 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 9 mg |
| Sodium | 120 mg |
| Li-carbohydrate | 72 g |
| Fiber Fiber | 6 g |
| Liprotheine | 16 g |