Enye yemifino engcono kakhulu yokudla okuphansi kwe-carb yi-zucchini. Lo mkhiqizo ugcwele indawo yonke futhi uhlanganisa cishe nayo yonke into.
Kulesi iresiphi, singeze i-quinoa, ama-alimondi kanye noshizi ku-zucchini futhi kubhakwe kuhhavini. I-quinoa ephekiwe iqukethe kuphela i-16 g yama-carbohydrate ngamagremu ayi-100, ngakho-ke indawo efanelekile yemikhiqizo kakolweni, ngokwesibonelo, i-bulgur ebilisiwe ngo-25 g wama-carbohydrate noma irayisi eliphekwe ngo-28 g wama-carbohydrate.
Ngendlela, isidlo silungiswa ngaphandle kwenyama, ngakho-ke kufanelekile imifino.
Izinto zasekhishini
- I-pan ye-granite;
- Isikali ekhishini lobuchwepheshe;
- Bowl;
- Ummese obukhali;
- Ibhodi yokusika;
- Isitsha sokubhaka.
Izithako
- 4 zucchini;
- Amagremu angama-80 e-quinoa;
- 200 ml womhluzi wemifino;
- 200 amagremu ushizi owenziwe ekhaya (feta);
- Amagremu angama-50 ama-alimondi aqoshiwe;
- Amagremu angama-25 wamantongomane zikaphayini;
- 1 isipuni samafutha omnqumo;
- 1/2 isipuni se-zira;
- 1/2 ithisipuni yomhlaba we-coriander;
- 1 isipuni seji;
- upelepele;
- usawoti.
Izithako ezenzelwe ama-2 servings.
Ukupheka
1.
Geza i-quinoa ngokuphelele ngaphansi kwamanzi abandayo ngesihlungo esihle. Shisisa isitolo semifino epanini elincane bese ufaka okusanhlamvu. Ake ubilise kancane, bese ucisha ukushisa bese ukuvumela ukuthi kudumbeke imizuzu emi-5. Ngokufanelekile, i-quinoa kufanele idonse lonke uketshezi. Susa ipani esitofu bese ubeka eceleni.
2.
Hlambulula i-zucchini kahle futhi ususe isiqu. Sika ingaphezulu yemifino ngommese obukhali. Ukugcwaliswa kufanele kulingane egumbini lokuphumula.
Ingxenye esikiwe ye-zucchini ayisadingeki ekuphekeni. Ungathosa izingcezu epanini bese udla njenge-appetizer.
3.
Shisisa inani elikhulu lamanzi ngesipinishi sikasawoti epanini bese upheka i-zucchini imizuzu engama-7-8. Uma ufuna, ungasebenzisa futhi umhluzi wemifino esikhundleni samanzi. Bese ususa imifino emanzini, uchithe amanzi bese ubeka endishini yokubhaka.
4.
Preheat kuhhavini kuya kumadigri angama-200 kumodi yokushisa ephezulu / ephansi. Thatha ipani elinganamathele kanye namantongomane ka-pine kanye nama-alimondi, uvuselele njalo. Amantongomane angathosa ngokushesha, ngakho qaphela ukuthi ungawashisi.
5.
Sika ushizi owenziwe ekhaya ngamabhubhu amancane bese ubeka endishini. Faka i-quinoa, i-toasted pine nati kanye nama-alimondi. Isizini ngembewu ye-caraway, i-coriander powder, i-sage, usawoti kanye ne-pepper ukunambitha. Hlanganisa namafutha omnqumo - ukugcwaliswa sekumi ngomumo. Sakaza ingxube ngokulinganayo ku-zucchini ngesipuni.
6.
Faka isidlo kuhhavini imizuzu engama-25. Isifiso sokudla!
