Haddii aad ku raaxeysatey buuxinta, raashinka raaxada leh ee jiilaalkan oo aad u baahan tahay xoogaa nasasho ah, nalalka "nudaha" macaan ee "nadaafada" nuclei, cusub, iyo soodhada leh ayaa iftiimin doona maalintaada.
Iyada oo gacan laga helayo qalabka jikada (ama farsamooyinka julienne), zucchini oo dhan waxaa loo beddelaa nudles caafimaad leh oo dabiici ah, oo dabiici ah oo aan lahayn gluten-free spaghetti. Ma qaadanayso muddo dheer ee nudles noodle ah si loo karsado, si fudud ku riixaa skillet leh dareen ah saliid saytuun ah ilaa kululeeyo.
Baastada zucchini waxaa lagu duubay tamaandhada canabka ah iyo caleemo huruud ah oo la isku qurxiyo jarjar iyo toon. Rooti riigsan oo jilicsan, oo jilicsan kuleylka kuleylaha la kariyey, waxay ku daraan jilicsanaan culus oo saxan.
Dhamee saxanka nadiifka ah ee "baastada" oo leh basil la jarjaray oo cusub iyo farmaajo riyaha ah oo dheeri ah si loo helo cunto caafimaad leh oo buuxda.
Si aad u xajisid saxankaas oo leh borotiinka, ku dar shinjirta daboolan ama strips ee digaagga la dubey .
Waxa aad u Baahantahay
- 2 zucchini weyn, dhamaatay, loona googooyey baastada qafiifka ah
- 2Oo waxaad kaloo daahirsan tihiin malaa'igaha jinka ku jira
- 2 tbsp qashin khudradeed (qiyaastii 1/2 weyn)
- 1 xumbo dhoobo, qasacadaysan
- 1 koob oo ah hadhuudh huruud ah, ku dheji haddii la qaboojiyey
- 1 koob oo caleemo ah ayaa la jarey
- 5-6 caleemo waaweyn oo waaweyn, la googooyey
- 2-3 tbsp farmaajo roodhiga ah (optional)
Sida loo sameeyo
- Iyada oo qalab jikada istiraatiijiyeyaasha ah, u diyaari laba zucchini waaweyn oo ku jira baastada-baastada. Haddii aadan haysan spirizer, waxaad isticmaali kartaa mashiinka julienne.
- In skillet dhexdhexaad ah, kuleyl saliid saytuun ah kuleyl dhexdhexaad ah. Kudar jarjar oo wax kariya ilaa inta la jilcayo, qiyaastii 2 ilaa 3 daqiiqo. Ku dar toonta iyo kariyo ilaa kareysa, illaa 1 daqiiqo.
- Ku dar gallayda, canabka, iyo basil. Xilliga aad u dhadhamiso cusbo iyo basbaas, kareyso marmar markaad karisid ilaa intaad kululeyso. Marka kulul, dabka demi oo rusheeyo 1 qaado oo ah shimbir roodhida jilicsan.
- Qeyb weyn oo gaar ah, kuleylka saliidda kuleylka leh kuleylka dhexdhexaad ah. Ku dar baastada saliinka ah iyo sida aad u karisid (adigoo isticmaalaya calaamadaha ayaa fududeynaya). Noodleska zucchini ma qaadan waqti dheer si uu u kariyo - rooggaga illaa 3 ilaa 4 daqiiqo kadibna ku dar mduudhka, yaanyo, roodhi, iyo jiis. Toss oo isku darka ah ka dibna ka saar digsiga kuleylka. (Xusuusnow - haddii aad julienned ah baasto, kaliya kari 2 ilaa 3 daqiiqadood sida noodles kuwan waa khafiif ah iyo kari si dhakhso ah ka badan baasto la barbardhigay).
- Kala qaybso suxuun soodhaha leh laba saxan, oo la jajabiyay jiiska riyaha ah iyo basil dheeraad ah, haddii loo baahdo. Isla markiiba u adeeg.
Fiiro gaar ah: Waxaad ku dari kartaa hilibka saxanka, ama waxaad la wadaagtaa digaag la qaboojiyey.
Xasuusin: Marwalba hubi in meelahaaga shaqada, maacuunta, weelasha iyo alaabtu ay ka madax banaan yihiin gluten. Had iyo jeer akhri summarrada alaabta si aad u xaqiijiso in alaabtu tahay gluten-free. Warshaduhu waxay beddeli karaan habka wax soo saarka iyaga oo aan ogaysiis lahayn. Marka aad shaki qabtid, ha iibsan ama ha isticmaalin alaab ka hor intaadan la xiriirin soo saaraha si loo xaqiijiyo in badeecada ay ka madax banaan tahay gluten.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 436 |
| Total Fat | 12 g |
| Fatuurad la ruxay | 4 g |
| Fat | 5 g |
| Kolestarool | 9 mg |
| Sodium | 120 mg |
| Carbohydrateska | 72 g |
| Fiber diirran | 6 g |
| Protein | 16 g |