Zucchini iyo yaanyo yaryar oo fudud oo fudud ayaa ah isku-dhafka caadiga ah ee dhadhanka, waana hab aad u fiican oo loo isticmaalo dalagga qoyan ee zucchini cusub , ha ahaato beertaada ama suuqa. Mashiinka qafiifka ah ayaa si fudud u fududeynaya marka foornada iyo stovetop loo isticmaalo suxuunta kale.
Cuntada waxaa lagu sameeyaa isku dhafka dhadhanka talyaaniga, waana mid xusuusta fasax caadi ah. Si aad u sameyso mashiinka loo yaqaan 'ratatouille' oo leh qashin-gaaban, isticmaal jucchini kala-badh iyo bakhtarka nus-barkeed (1/1 / 2-inch). Cuntada si sahlan ayaa kor loogu qaadaa oo si fiican u qaboojiyaa (fiiri talooyinka, hoos).
U adeegso zucchini leh digaag ama cunto kalluun, ama ay la socdaan bokisyada ama garoocad. Haddii aad leedahay basil cusub, waxaad isticmaashaa qiyaas 2 qaado ah, la jarjarey. Isku-darka isweydaarsigan fudud wuxuu ka dhigayaa boodh weyn oo khudradda badan oo bakeeriga ah. Wixii saxan vegan, ka saar subagga iyo jiiska Parmesan iyo isticmaal jiiska Parmesan vegan ama khamiirka nafaqada. Qaadista khudradda la dhammeeyey oo qadar yar oo saliid saytuun ah, haddii loo baahdo.
Waxa aad u Baahantahay
- 1 basal dhexdhexaad ah (guduud ama casaan)
- 1 basbaaska cagaaran
- 1 rodol zucchini pound (qiyaastii 4 dhexdhexaad ah, ama squash summer)
- 1 (14.5-wiqiyadood) ayaa la jarjirey yaanyo (oo aan la jarin, ama 2 koob oo yaanyo la jajabiyey)
- 1 qaado oo cusbo cusbo ah
- 1/2 qaado shiidan basbaaska madow
- 1/2 qaado shiidan caleenta cagaaran
- 1 qaado oo sabdo ah
- 1/4 koob oo tayo wanaagsan leh oo jiiska leh
- Ikhtiyaari: 1 qaado oo la jarjarey cusub cusub
Sida loo sameeyo
- Peel the basasha, gooyaa gooyaa, oo si khafiif ah .
- Iska yaree basbaaska gawaarida dherer ahaan; saaro dhamaadka asliga ah iyo abuurka. Ka jaraan basbaaska ku rid calaamadaha.
- Ku dheji jucchini wareega 1/4-inch ee dhumucdiis, ama ku geli dhejiska 1-inch.
- Isku darka khudradda mashiinka qafiifka leh ee yaanyada, milixda, basbaaska, iyo basil.
- Dabool dhoobada oo ku kari ilaa LOW ilaa 3 saacadood.
- Calaamadee khudradda subagga leh kuna rusheey jiiska Parmesan. Ku dabool oo sii wad raashinka yar yar 1 ilaa 1 1/2 saacadood.
- U adeegso dhirtii la jarjaray, haddii loo baahdo.
Talooyin
Kufsi yaanyo ah oo la jajabiyey: Karkari dherer badan oo biyo ah karkaraya. Buuxi baaquli weyn oo leh baraf iyo biyo. Qiyaas ahaan 1 1/2 pounds oo yaanyo cusub ah (5 ilaa 6, iyada oo ku xiran cabbirka) oo gooyey "X" hoosta mid kasta. Iska yari yaanyada biyaha karkaraya oo isku kari ilaa 30 illaa 45 ilbiriqsi. Ku rid iyaga biyaha barafka. Marka tamaandhadu qabow ku filan si ay u xakameyaan, xoqin maqaarka. Si aad uga saarto miraha, ku cadaadi iyaga oo isticmaalaya qalajiye mesh ama isticmaal cunnooyinka cuntada. Waa inaad haysataa 2 koob oo yaanyo ah oo la jajabiyey.
Wareegta: Marka goynta qajiyadu ay qaboojiso, qaybo qadar ah oo cuntada la geliyo waxay ku ridaan weelasha qaboojiyaha ama bacaha kaydka lagu qaboojiyo. Calaamadee magaca iyo taariikhda iyo qaboojinta ilaa 3 bilood. Si aad uhesho, khudradda khudaarta ku jirta qaboojiyaha oo isku kari daboolka dusheeda 10 ilaa 20 daqiiqo.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 78 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 2 g |
| Fat | 1 g |
| Kolestarool | 8 mg |
| Sodium | 461 mg |
| Carbohydrateska | 10 g |
| Fiber diirran | 3 g |
| Protein | 3 g |