Kungcono ukupheka utamatisi puree nge-zucchini kanye no-squash ngasekupheleni kwehlobo noma ekwindla, lapho imifino ikhula endaweni evulekile futhi ivuthwe elangeni. Ukunambitheka kwalesi isobho kuzokwaneliswa, umbala uqhakaze, ukungaguquguquki kukhulu. Le ndishi ilungele ukudliwa namamenyu angenamikhono. Ngokuvamile, uma uthatha isinqumo sokulandela lesi sibalo bese ulahlekelwa ngamakhilogremu angeziwe, khona-ke lelo ndlela likuwe. Isobho ngokuya ngale ndlela yokupheka lingalungiswa eposini, lilungele futhi imenyu yemifino.
Isobho le-Tomato for WatightsIsici esibonakalayo sale ndlela yokupheka ukuthi isobho lilungiswa ngaphandle kwamanzi futhi ngaphandle komhluzi, isiphuzo semifino kuphela, esikhishwa ezitsheni ngesikhathi sokupheka.
- Isikhathi Sokupheka: Ihora eli-1
- Ukuhlinzekwa Ngesiqukathi: 8
Izithako zeSobho le-Tomato
- 1 kg utamatisi ovuthiwe;
- 500 g we-zucchini;
- 500 g squash;
- 100 g anyanisi;
- 4 amabhantshi kagalikhi;
- 3 tbsp izaqathe ezomisiwe;
- 30 ml wamafutha omnqumo;
- paprika, usawoti.
Indlela yokulungiselela isobho lamatamatisi ukuze unciphise isisindo
Thela i-olive lamafutha ebhodweni lesobho elinobukhulu obukhulu nobubanzi bezindonga. Cwecwa u-anyanisi esidlekeni, nquma fake. Ama-clove egalikhi adlula emshinini wokugaya.
Okokuqala faka u-anyanisi oqoshiwe emafutheni ashubile, bese, ngemuva kwemizuzwana embalwa, engeza ugarliki.
Faka u-anyanisi ku-oyili osanda kushunqulwa, bese ugarlikiSidlulisa imifino ngokushisa okuphansi kuze kube yilapho u-anyanisi ethambile. Uma uqhubeka uyidlulisa, kugqama futhi isidlo esithe xaxa isitsha esiphelile.
Govuza imifino ngokushisa okuphansi kuze kube yilapho anyanisi ethambileI-Zucchini ne-squash ihlanjululwe kusuka ku-peel. Susa ingxenye ethambile yemifino ngesipuni - isikhwama sembewu esinembewu. Grate inyama eminyene ku-grater yemifino enamaqabunga.
Phonsa i-zucchini bese u-squash epanini, ikhava bese ibila imizuzu engama-30 ngaphezulu kokushisa okuphansi. Ngendlela, isidlo singalungiswa kuphela kusuka ku-zucchini noma kuphela kusuka ku-squash, ngoba ukunambitheka kwale imifino kufana kakhulu.
I-zucchini ethosiwe kanye ne-squash engeza epaniniEpanini elihlukile noma epanini elibanzi, ake utamatisi alahle - nquma utamatisi kahle, uthele epanini, uvale isivalo.
Sithatha imizuzu engama-20-25 ukushisa okulinganiselwe, bese sikubeka ngesihlungo, sihlikihla inyama ngesipuni, kuphela ikhasi kanye nembewu okuyohlala kusobho.
Stew utamatisi epanini elihlukileThela utamatisi oshushu oshushu epanini lokuthosa nge-zucchini kanye no-squash, uthele izipuni ezi-3 zika izaqathi ezomisiwe, vala i-pan futhi uphinde upheke konke ndawonye imizuzu engu-15.
Sisula utamatisi ngesihlungo, engeza emifino eseleImizuzu emi-5 ngaphambi kokuba isobho se-utamatisi selilungile, uthele usawoti wetafula ukunambitha, ipeprika emnandi enezipuni ezinoshukela olune-granured ukulinganisa ukunambitha.
Stew imifino imizuzu engu-15, engeza usawoti kanye nokosa ekugcineniImifino elungele ukuhanjiswa idluliselwa kumprosesa wokudla, iphendulwe ibe yi-smoothie noma ihlanganiswe ngokuqondile epanini nge-blender engaphansi.
Sisebenzisa i-blender noma isivuni, siguqula imifino ecubuziweNgaphambi kokusebenza, ngikucebisa ukuthi ugcobe i-utamatisi ye-utrate nge-yogurt engenagile noma ukhilimu omuncu onokuqukethwe kwamafutha amancane. Isifiso sokudla! Yenza isobho esilula, esine-khalori elincane le-kilojoule ngenjabulo.
I-low-khalori yesobho ye-soule ilungele!Ukuqhubeka nesihloko sokunciphisa isisindo, ngifuna ukuqaphela ukuthi ngisho nokudla okunama-kilojoule aphansi angafakwa ezinhlangothini, ngoba lolu daba alugcini ngekhwalithi kuphela, kodwa futhi ngobungako, okungukuthi, ngobukhulu bengxenye. Umuntu omdala udinga cishe amagremu angama-250 okudla ngasikhathi - isobho eliningi lizokwanela ikomishi elikhulu letiye.
