Kuna iya tunawa da abincin abinci maras kyau, amma zaka canza tunaninka bayan da aka gwada wannan daga "Rubutun Abinci na Carblover". Yana amfani da ricotta, mozzarella, da kuma bishiyoyin Parmesan da turkey don yanke kan mai da abun ciki da calories. Kayan shafawa yana kara launi, dandano, da fiber. Kuna iya amfani da saurin marinara sauce daga kasuwa ko gida naka. Ina bayar da shawarar yin amfani da alludin alkama na lasagna don kara inganta fiber. Yi aiki tare da salatin gefen don zagaye abincin.
Abin da Kayi Bukatar
- 1 Cakuda
- man zaitun
- 1 matsakaici albasa, yankakken (2 kofuna waɗanda)
- 2 minced
- tafarnuwa cloves
- 3/4 laka gari nono
- 3 kofuna waɗanda low-sodium jarred marinara miya
- 1-1 / 2 kofuna na sashi
- ricotta cuku
- 1 (10 ounces) kunshin daskararre, gaba ɗaya da kuma squeezed duk abin da ya wuce haddi
- 1/4 kofin yankakken faski
- 2 kwai fata
- 1/4 teaspoon
- gishiri
- 1/4 teaspoon
- barkono
- 12, dafa shi
- al dente bisa ga umarnin kunshin
- 1/2 kofin sreded-skim
- cuku mozzarella
- 1/4 kofin shredded
- Cuku
Yadda za a yi shi
1.Tafa wuta zuwa 375 F.
2. Gashin man zaitun a babban babban gefen gefen sama da kuma dafa albasa, yana motsawa lokaci-lokaci, har sai an yi shiru, 6 zuwa 7 da minti. Add tafarnuwa kuma dafa 1 minti daya. Ƙara turkey da kuma dafa, ƙetare tare da cokali, har sai ba ruwan hoda ba da kuma dafa ta, 4 zuwa 5 da minti. Ƙara marinara, kawo a tafasa, rage zafi, kuma simmer 2 zuwa 3 minutes. Cire kwanon rufi daga zafi da sanyi dan kadan.
3. Cika cakuda ricotta, alayyafo, faski, kwai fata, gishiri, da barkono a babban kwano.
4. Sanya kasan da kwanon lasagna 14- x 11-inch da 1/2 kofin miya. Shirya lambobin lasagna guda uku a kasa na kwanon rufi. Yada 3/4 kofin miya a ko'ina a kan noodles. Cokali 2/3 kofin ricotta-alayyafo cakuda a ko'ina a saman miya. Maimaita layers sau biyu.
5. Rufe saman tare da nau'o'i uku da kuma sauran 3/4 kofin miya. Yayyafa da mozzarella da Parmesan. Rufe shi tare da tsare da kuma gasa tsawon minti 45. Cire buro da kuma gasa minti 10 zuwa 15, har sai cuku ya bugu. Yanke a cikin murabba'in 9 kuma ku bauta.
Recipe Source: by Ellen Kunes da Frances Largeman-Roth (Oxmoor House)
Rubuta tare da izini da aka rubuta.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 258 |
| Total Fat | 11 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 49 MG |
| Sodium | 877 MG |
| Carbohydrates | 20 g |
| Fiber na abinci | 3 g |
| Protein | 20 g |