Encane, eyindilinga, enamaphethelo asontekile - enye yezinhlobonhlobo zamathanga. Ziyakhula futhi ziphekwe emhlabeni wonke - ziyisitshulu, zithosiwe, zigxishiwe, zifakwe usawoti futhi zifakwe emanzini anosawoti. Ukunambitheka kwesikwashi kunemisebenzi ehlukahlukene, ithambile futhi intekenteke, ihambisana kahle nezithako eziningi.
Ungasikhetha kanjani isikwashi bese uzilungiselela ukupheka
Lapho ukhetha u-squash, naka izithelo zesimo esifanele, ngaphandle kwamabala namazinyo. Uma uzothenga u-squash ukuze ufake izinto ngokuzayo, lapho-ke udinga amathanga aphakathi nendawo, acocekile abhakwa ngokushesha nangokuphelele. Ngesitsha eseceleni, ungathenga isikwashi sanoma yisiphi isayizi. Uma ufuna ukulungisa isitsha esiseceleni sikasikwashi, khumbula ukuthi ithanga elilodwa elingu-500 g lanele isidlo sabantu ababili.
Geza usule u-squash, usule noma imaphi amabala angabazekayo, usike isiqu somuthi. Uma uzopheka amathanga aphelele, yenza ukubhoboza okucocekile kuwo ngommese noma ngemfoloko; uma yizicucu - sika izingcezu kuqala ngobubanzi bese kuba izingcezu ezidingekayo ukugcina iphethini enhle yamaphethelo.
Ungasipheka kanjani isikwashi sonke
Uma ufuna ukukhulisa izinzuzo zesikwashi, zibhake noma uzishise. Ukubhaka, faka isikwashi esisha ephepheni lokubhaka elisika nhlangothi zombili, shayela ngamafutha, inkathi ngosawoti kanye nopelepele bese ubhake imizuzu engu-15-20 kuhhavini osushise ngaphambi kwamazinga angama-180. Isikwashi esilungele singagwazwa kalula.
Inkomishi eyodwa yesikwashi esiphekiwe iqukethe ama-calories angama-38 no-5 g we-fiber yokudla, kanye namavithamini C, A, B6, folic acid, magnesium ne-potassium
Ukuhambisa isikwashi, faka izithelo eziqoshiwe esitsheni se-steamer noma ku-colander ebekwe phezu kwepani lamanzi abilayo bese upheka imizuzu emi-5-7, kuze kube yithenda. Sika imifino ephekiwe ibe izingcezu bese uphaka, inkathi ngamafutha omnqumo nejusi kalamula, usawoti kanye nopelepele.
Ama-Patisson agxiliwe
Abathandi bokudla okunempilo nabadla imifino bazothanda iresiphi yesikwashi esigxishwe i-quinoa nommbila. Uzodinga: - 6-8 patissons; - isipuni esingu-1 samafutha omnqumo; - 1 ikhanda lika-anyanisi; - i-1 clove kagalikhi; - 2 amathisipuni khumini; - ½ isipuni oregano omisiwe; - 1 utamatisi; - okusanhlamvu okuvela ezindlebeni ezimbili zommbila; - izinkomishi eziyi-1,5 ze-quinoa eqediwe; - 1 ithisipuni ye-chili hot sauce - ¼ inkomishi ye-cilantro, eqoshiwe; - ¾ indebe ye-feta cheese.
I-Quinoa - "okusanhlamvu kwegolide" kwamaNdiya aseMelika, ama-groats asheshayo, acebile ngamavithamini namaminerali, anenani eliphakeme lokudla okunempilo
Hlangisa i-ovini iye kuma-degree ayi-180. Susa uginindela oningi kanye nayo yonke imbewu ethangeni elilungisiwe. Beka eceleni ½ indebe yempuphu eceleni. Sishisa isipuni samafutha omnqumo esikhwameni phezu komlilo ophakathi. Sika u-anyanisi ube ama-cubes amancane, usike ugalikhi. Shayela u-anyanisi nogalikhi emafutheni kuze kuthambe, lokhu kuzothatha cishe imizuzu emihlanu. Faka ikhumini ne-oregano bese ugoqa-gazinga ngomunye umzuzu.
Faka utamatisi oqoshiwe, u-squash oqoshiwe, izinhlamvu zommbila. Pheka eminye imizuzu emithathu, bese ufaka umhluzi, isosi eshisayo ne-quinoa. Pheka ukugcwaliswa ngomlilo ophakathi kuze kufike uketshezi oluningi. Isizini ngosawoti kanye nopelepele bese ufaka ushizi odidekile. Sabalalisa ukugcwaliswa okuqediwe phakathi kwesikwashi, ukufake esitsheni sokubhaka esinemiphetho ephezulu, uthele amanzi ¼ enkomishi bese umboza isidlo ngendwangu yokubambelela. Bhaka imizuzu engama-3, kuze kube yilapho ithanga lithamba. Khonza ufafazwe nge-cilantro.
Kubathandi bezitsha zenyama enenhliziyo, iresiphi yesikwashi efakwe inyama yenkomo ilungile. Uzodinga: - 4-6 isikwashi; - 2 utamatisi omkhulu, ohlwanyelwe futhi oqoshiwe; - 4 wezipuni zamafutha omnqumo; - ½ inkomishi yesinkwa imvuthu; - ½ inkomishi anyanisi oqoshiwe; - isipuni esingu-1 se-parsley eqoshiwe; - ½ isipuni basil omisiwe, ochotshoziwe; - ama-clove amabili egalikhi egayiwe; - 2 g wenkomo yenkomo noma inyama yenkomo; - usawoti kanye nopelepele.
Hlangisa i-ovini iye kuma-degree ayi-170. Faka u-squash ocutshiwe epanini elinamanzi abilayo anosawoti bese ubilisa imizuzu engu-3-4. Khama amanzi abilayo bese uvumela ukuthi kuphole, bese usika iziqongo bese ususa uginindela. Thosa u-anyanisi uze ubonakale, engeza inyama egayiwe kanye negalikhi kuyo bese uyithosa, uvuselele ngezikhathi ezithile, kuze kube yilapho inyama isiphelile. Bekela eceleni, thosa izingcezu zikatamatisi kanye nesigaxa sosikwashi epanini elilodwa, engeza imvuthu yesinkwa, iparsley, ibasil, inkathi ngosawoti nopelepele, uhlanganise kahle nenyama egayiwe bese ugcwalisa isikwashi. Bhaka imizuzu engama-30, ufafaze ushizi obabayo, owenziwe kanzima uma ufisa ngaphambi kokuphaka.
Izingcezu ezibhakwe ngezingcezu
Kulabo abangakhathazekile kangako ngokubala ama-calories, iresiphi yesitashi ebhakwa yesitayela ifanelekile. Thatha: - 4 squash; - 1 ikhanda lika-anyanisi; - 4 wezipuni zamafutha omnqumo; - 1 ingilazi yetamatisi marinara sauce; - ½ inkomishi egayiwe yashizi weParmesan; - 1 inkomishi yoshizi we-mozzarella ogayiwe; - 1 ingilazi yesinkwa semvuthu; - ama-clove amathathu kagalikhi; - ¼ isipuni oregano omisiwe; - ¼ ithisipuni iparsley eyomile; - usawoti kanye nomnyama omnyama.
Sika u-squash ngobude ube izingcezu ezibanzi zesentimitha elingu-1. Sika u-anyanisi ube amasongo ayingxenye. Hlangisa ihhavini uye kuma-degree angama-200, umboze ishidi lokubhaka nge-foil bese ugcoba ngamafutha emifino. Endishini, hlanganisa izingcezu zesikwashi, izindandatho zesigamu sika-anyanisi, usawoti kanye nopelepele, nezipuni ezimbili zamafutha omnqumo. Hlela ephepheni lokubhaka ku-ungqimba owodwa, uthele isosi ye-marinara. Bhaka imizuzu engu-2-15, bese ufafaza ushizi bese ubhaka eminye imizuzu engu-18-5. Ngenkathi isikwashi sibhaka, hlanganisa imvuthu yesinkwa negalikhi edluliswe emaphephandabeni kanye namafutha yemifino asele, gazinga epanini, engeza amakhambi omisiwe bese upheka, uvuselele ngezikhathi ezithile, eminye imizuzu eyi-7. Fafaza isikwashi esibhakwe ngezimvuthu bese ukhonza.