Tumatir, Masara da Goat Cheese Spiralized Zucchini "taliya"

Idan kun ji dadin cikawa, jin dadin abincin wannan hunturu da kuma buƙatar bitar hutu, wannan haske, sabo, da kuma sauri zucchini noodle "taliya" girke-girke zai haskaka ranarka.

Tare da taimakon kayan aiki na kayan aiki na spiralizer (ko kuma wani jigirin peeler), dukan zucchini ana canza shi cikin lafiya, ba tare da sodhetti-sized noodles ba. Bai ɗauki dogon lokaci don zuwan zucchini don dafa ba, kawai zakuɗa cikin skillet tare da ambato na man zaitun har sai ya sami zafi.

An yi amfani da nau'in zucchini tare da tumaturban tumatir da tumatur na naman fari da aka yi tare da shallots da tafarnuwa. Cikin kullun da aka yalwata, da zafi daga cikin kayan da aka dafa shi, ya kara da kirki mai tsabta ga tasa.

Ƙarshe wannan haske da kuma farantin abincin "manna" tare da gurasar da aka yanka tare da karin kullun don cin lafiya, cika cin abinci mako-mako.

Don karfafa wannan tasa tare da sunadarai, ƙara shrimp mai sauté ko tube na kaza mai gaza .

Abin da Kayi Bukatar

• 2 manyan zucchini, ƙare trimmed, spiralized cikin sodhetti-sized noodles
• 2 tsp karin-budurwa man zaitun, raba
• 2 tbsp minced shallot (game da 1/2 babban shallot)
• 1 tafarnuwa tafarnuwa, minced
• 1 kofin rawaya maraƙi, thawed idan daskararre
• 1 kofin tumatir 'ya'yan itacen tumatir
• 5-6 manyan Basil bar, yankakken yankakken
• 2-3 tbsp crumbled goat cuku (na zaɓi)

Yadda za a yi shi

1. Tare da kayan aiki na kayan aiki na spiralizer, spiralize biyu manyan zucchini cikin sodhetti-size noodles. Idan ba ku da spiralizer, za ku iya amfani da jelienne peeler maimakon.
2. A cikin tsaka-tsalle-matsakaici, zazzaɗa man zaitun a kan zafi mai zafi. Ƙara shallot da kuma dafa har sai daɗaɗa, kimanin 2 zuwa 3 minutes. Ƙara tafarnuwa kuma dafa har sai m, game da minti 1.
3. Ƙara masara, tumaturban tumatir, da basil. Sa'a don dandana tare da gishiri da barkono, yana motsawa a wasu lokutan yayin da kuke dafa har sai ya sami zafi. A lokacin zafi, kashe zafi da yayyafa 1 tablespoon na crumbled goat cuku a saman.

1. A cikin babban jirgin sama, rage sauran man fetur a kan matsakaiciyar zafi. Ƙara dabbar dabbar zucchini da kaɗa yayin da kuke dafa (ta amfani da takarda yana sanya wannan sauki). Naman zucchini ba sa daɗe don dafa - daɗa don kimanin minti 3 zuwa 4 kafin a kara a masara, tumatir, shallot, da cakuda cakuda. Tashi don haɗuwa sa'an nan kuma cire kwanon rufi daga zafi. (Lura - idan ka yi amfani da naman, sai ka dafa kawai na tsawon minti 2 zuwa 3 kamar yadda waɗannan nau'ikan suna da mahimmanci kuma su dafa sauri fiye da nau'in nau'in nau'i).
2. Raba raga marar kyau a cikin kwano guda biyu, tare da sauran kullun da sauran basil, idan an so. Ku bauta wa nan da nan.

Lura: Zaku iya ƙara shrimp zuwa wannan tasa, ko ku bauta tare da kaza da aka gaza.

Tunatarwa: Koyaushe tabbatar da cewa aikin ku, kayan aiki, pans da kayan aiki basu da kyauta. Koyaushe karanta alamar samfurin don tabbatar da samfur ɗin ba shi da kyauta. Masu sarrafawa zasu iya canja samfurin samfurin ba tare da sanarwa ba. Lokacin da shakka, kada ku sayi ko amfani da samfurin kafin tuntuɓi mai sana'a don tabbatarwa cewa samfurin ba kyauta ba ne.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	436
Total Fat	12 g
Fat Fat	4 g
Fat maras nauyi	5 g
Cholesterol	9 MG
Sodium	120 MG
Carbohydrates	72 g
Fiber na abinci	6 g
Protein	16 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)