Kayan kayan lambu sune mahimmanci na kakar rani kuma wannan version of Kolokithia Yemista (koh-loh-KEETH-yah yeh-i-STAH) ko kuma zuwan zucchini shine hanya mai kyau don jin dadi. A zucchini ne hollowed da cushe tare da savory nama cika da kuma tsoma tare da creamy béchamel miya cewa bakes har zuwa na da kyau zinariya ɓawon burodi.
Abin da Kayi Bukatar
- 4 1/2 lbs. zucchini (game da 4 - 5 manyan, rawaya ko kore)
- 1/4 kofin
- man zaitun
- 1 manyan albasa (minced)
- 2 cloves tafarnuwa (minced)
- 1½ lbs. yankakken nama
- 1/2 kofin sabo ne faski (yankakken)
- 1/2 tsp. dried Mint
- 2 kofuna waɗanda sabo ne tumatir (seeded da diced: gwangwani idan ya cancanta)
- 1 kofin grated
- Kefalotyri cuku (canza
- Pecorino Romano , raba)
- Gishiri gishiri (ko dandana)
- Dash sabon barkono baƙar fata (ko dandana)
- 1/4 man shanu (4 tbsp.)
- 1/4 kofin duk abincin gari
- 1 kofin dukan madara (warmed)
- 1 kwai gwaiduwa (ɗauka da sauƙi dukan tsiya)
- tsunkule na nutmeg
Yadda za a yi shi
Parboil da Zucchini
- Wanke da kuma datse mai tushe daga zucchini.
- Cire mafi yawan fata a bar barin 'yan tube don zama.
- Ku kawo babban tukunyar ruwa don tafasa da kuma ƙara zucchini duka zuwa tukunya.
- Tafasa zucchini na tsawon minti biyar - minti 10 sai m amma ba mushy ba. Wannan zai sa ya fi sauƙi don sauke cibiyoyin da kuma yanke a lokacin dafa abinci.
Shirya Naman Gurasa
- A cikin babban skillet ko saucepan, zafi 1/4 kofin man zaitun a kan matsakaici-high zafi.
- Ƙara albasa da sauté har sai translucent, game da minti 5 -7. Ƙara tafarnuwa da sauté har sai m, game da minti daya.
- Ƙara ƙasa mai naman sa da saute har sai naman ba ya da ruwan hoda.
- Ƙara faski, Mint, tumatir, da kuma kakar da sauƙi da gishiri da barkono baƙar fata.
- Cook da nama abincin da aka gano har sai yawancin ruwa ya kwashe. Dama cikin 1/2 kofin grated Kefalotyri cuku da ajiye.
- Hankali magudana zucchini. Yanki su a cikin rabin (lengthwise) kuma m fitar da cibiyoyin da zucchini. Yi hankali kada ku dashi fata. Yi ƙoƙari ya bar kimanin inch 1/4 cikin jiki don bada tallafin jirgin ruwan zucchini.
- Preheat da tanda zuwa 375 digiri.
- Sa zucchini boats a kan ɗauka da sauƙi greased sheet kwanon rufi. Cika kowane tare da cin nama nama, danna ɗauka da sauƙi har ma da fuskar.
Shirya Sauran Bechamel
- Narke man shanu a saucepan kan zafi kadan.
- Yin amfani da whisk, ƙara gari zuwa man shanu mai narkewa yana ci gaba da yin motsawa don yin sulɓi mai laushi ko roux.
- Bayar da gurasar gari / man shanu don dafa na minti daya amma kada ku bar shi launin ruwan kasa.
- Ƙara madara warmeda don cakuda a cikin ruwa mai tsabta, zaku cigaba da ci gaba.
- Simmer a kan zafi kadan har sai thickens amma ba tafasa.
- Cire daga zafin rana da kuma motsawa a cikin kwai kwai kwaikwayo yatsun kwaikwayo. Ƙara wani tsunkule na nutmeg. Idan sauya har yanzu yana buƙatar ɗauka, koma zuwa zafi kuma dafa a kan zafi kadan yayin ci gaba da motsawa.
- Bekamel ya fi girma fiye da girar amma ba kamar yadda ya zama kamar pudding ba. Ya kamata a wani wuri a tsakanin. Hanya daya da za ta fada idan ya isa matsi shine a tsoma cokalin katako a cikin miya kuma zana yatsanka a bayan bayanan. Idan miya yana riƙe da layi a bayyane sai lokacin farin ciki ya isa.
- Cokali da sauƙin sauƙi na béchamel kan cika nama a kowane rabi kuma yayyafa yaduwa tare da sauran gishiri ceded 1/2. Idan kuna so, za ku iya ajiye wani karin béchamel don bautawa.
- Gasa a cikin tudun da aka kai da 375-digiri kafin zuwan zucchini ta dafa ta kuma sauyaccen bishiya shine launin ruwan zinariya (kimanin minti 30).
- Idan béchamel bai yi launin ruwan kasa ba, zaka iya canza yanayin zafi don busa a cikin 'yan mintocin kaɗan na dafa abinci don tabbatar da kada ku zubar da ƙananan.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 702 |
| Total Fat | 42 g |
| Fat Fat | 17 g |
| Fat maras nauyi | 18 g |
| Cholesterol | 181 MG |
| Sodium | 547 MG |
| Carbohydrates | 36 g |
| Fiber na abinci | 7 g |
| Protein | 48 g |