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Imikhiqizo yesobho:
- utamatisi othosiwe - 400 g;
- zucchini okusha okusha, ngaphandle kwembewu - ama-2 ama-PC .;
- isipinashi - 150 g;
- umhluzi wenyama (ongenasisekelo, ongamafutha) - 1, 5 l;
- izaqathe ezincane - ama-4 ama-PC .;
- itheniphu elilodwa le-anyanisi;
- Amakhambi amasha asikiwe (i-oregano, i-basil) - 1 tbsp. l.;
- amafutha omvini noma omnqumo - 1 tbsp. l.;
- ugarlic - ama-2 clove;
- I-pasta yokusanhlamvu ephelele - 60 g.
Imikhiqizo yama-meatballs:
- inyama yenkomo enamafutha aphansi - 400 g;
- iqanda elikhulu - 1 pc .;
- Amakhambi amasha asikiwe (i-oregano, i-basil) - 2 tbsp lilinye. l.;
- abakhiqizi bakakolweni - 50 g;
- ukunambitha usawoti kanye nopelepele omnyama.
Ukupheka:
- Utamatisi we-peel, uphenduke amazambane abunjiwe.
- Daya i-zucchini ehlutshiwe kanye izaqathe ku-cubes.
- Thatha imbiza enobukhulu obukhulu, shisa uwoyela kuyo, ngokushesha gazinga ugarliki ochotshoziwe, u-anyanisi kanye izaqathi. Faka utamatisi puree, umhluzi, amakhambi. Lapho ibila, yehlisa ukushisa futhi ubambe ngaphansi kwesivalo imizuzu emi-5 kuya kwengama-7 (isanqante kufanele sithambe).
- Okwamanje, hlanganisa zonke izithako zokupheka ama-meatballs, gingqa amabhola amancane. Ngokufanelekile, uma inani labo lihlukaniswe ngu-10 Faka isobho, ake upheke imizuzu engu-15.
- Ngemuva kwalokho faka i-pasta (upheke imizuzu eyi-10), bese - zucchini, imizuzu emibili kamuva - isipinashi esinqotshwe kahle. Susa emlilweni bese uyawukhulula imizuzu engama-20 ukuya kwengama-25.
Uthola ukubekwa kwesobho okungu-10 ngephunga elimangazayo. Kukodwa - 175 kcal, 15,5 g wamaprotheni, 7.2 g wamafutha, 11.8 g wama-carbohydrate.
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