I-Cutlets esuka kuma-courgettes

Isithelo se-zucchini sinenani eliphezulu lezinto eziphilayo, kodwa amandla alo ( inani ngalinye elingu-100 g 113 kJ) alincane. Ukuze ukulungiselela izitsha zokupheka usebenzise izithelo ezincane ezifinyelele ukuvuthwa kwezobuchwepheshe kuphela (kuze kube yilapho isikhumba sabo singakaboshwa). Ubude be- zucchini obufanele ukupheka akuwona ngaphezu kuka-30 cm, kanti ubukhulu bawo buvame ukungaphezu kuka-10 cm. Isisindo se-zucchini esincane sihluka kusuka ku-130 kuya ku-400 amagremu. I-zucchini ezivuthiwe akufanele zisetshenziselwe ukupheka, njengoba zingekho ezihlwabusayo futhi ezinzima, isidlo esisodwa esifanelekayo singama-zucchini ukusuka ku-courgettes. Kodwa izithelo ezincane zinezici ezinhle zokudla.

Ku-zucchini kunezinhlobo eziningi zezintambo ezidlayo, ezenza kube ngcono imisebenzi yomuthi wesisu. Ngenxa yokuqukethwe okukhulu kwamanoni amaminerali (100 g we potassium kuya ku-238 mg, i-calcium kuya ku-15 mg, i-phosphorus kuya ku-12 mg, i-magnesium kuya ku-9 mg, i-sodium esuka ku-2 mg), kanye namavithamini A, B9, B6, B5, B2, B1 , E, C, H, PP, beta-carotene, le mifino ithatha indawo efanelekayo ekuphekeni kwezizwe ezahlukene. Ngenxa yalokho okuqukethwe kwe-caloric ephansi, kufakwa ekudleni kwesisindo, kunconywa kubantu abanesifo sikashukela. I-Zucchini ngokushesha futhi kalula ifakwe emzimbeni womuntu, ngakho isetshenziselwa ukudla okunomsoco nokwelapha. Ukudla kwamaprotheni kungcono kunamathele nge-zucchini. Basiza ukunciphisa izimpawu zezifo ezihambisana nezinqubo zokuvuvukala emathunjini.

Iresiphi 1

Ama-cutlets avela ku-courgettes angalungiswa nge-addition of cottage shizi noma ushizi. Izithako:

• U-squash 2 wageza futhi ugajanyiswe kwi-grater enkulu (ikhasi alikwenziwe) imizuzu engu-20 ngaphambi kwesicelo;
• Amaqanda amabili;
• ¾ indebe ye-cottage shizi noma ushizi oqoshiwe;
• ½ iqoqo lika-parsley, ugeze, vumela ukomile futhi uthathe kahle;
• ½ i-dill ye-dill, yahlanza, yavunyelwa ukuba yomile futhi igaceke kahle;
• 3 clove kagalikhi umshini ochotshoziwe;
• 3 wezipuni kafulawa;
• Amafutha e-sunflower;
• Usawoti.

Isolated kusuka juice zucchini ihlukanisiwe, ukushayela emaqanda, faka ufulawa kanye noshizi noma ushizi. Usawoti, uma usebenzisa i-cottage shizi, kodwa ungafaki usawoti ngobuningi noshizi. Sakaza igalikhi efanayo, dill bese uxuba. Esikhathini se-incandescent frying pan ne-oily deep down pour oyela, ngokushesha nje lapho ivuselela, isakaze isipuni se-cutlets kanye gazinga kuze kube yilapho sinamathele ezinhlangothini zombili. Itafula linikezwa ukhilimu omuncu nemifino ka-parsley.

Iresiphi 2

Ungakwazi ukupheka ngokushesha izigaxa ezivela emifino nge-zucchini. Izithako:

• 500 g of young zucchini (hlamba ngaphandle kokubheka isikhumba, gcoba grater enkulu);
• Amazambane ama-4 amancane kunamaqanda enkukhu (ahlanziwe, ahlanza futhi ahlutshiwe kwi-grater enkulu);
• 1 iqanda;
• Amafutha omifino;
• 3 wezipuni kafulawa;
• I-bunch of parsley (imifino ehlanziwe futhi eyomisiwe yinqunyiwe kahle);
• 1 inkomishi ukhilimu omuncu;
• Usawoti;
• Amaqabunga e-Lettuce.

Ama-juice adutshiwe avela ku-zucchini okuvuthiwe namazambane athululelwa (angasetshenziselwa ukupheka izobho zemifino), kanti isisindo esisele esiqinile sixubene esitsheni. Engeza amaqanda amabili, ufulawa, iparsley, usawoti kanye nopelepele. I-Cutlets ayidingi ukubunjwa, i-othosiwe njengama-pancake, isakaze epanini lokuthosa ngamafutha atshisayo isipuni esikhulu. Fry kusuka ezinhlangothini ezimbili (kufanele zigqanyiswe kakhulu). Uma ufaka ohlangothini lwesibili, i-pan ingahlanganiswa nesembozo. Ama-cutlets avela ema-courgette afakwa emaflethini emaqabunga e-lettuce. Ukhethe ukhilimu omuncu ngokwahlukana.

Iresiphi 3

Kudliwa isidlo esinelisayo nangokwengeziwe uma ama-meatball ayengezwa kuma-meatball. Izithako:

• I-1 kg ye-zucchini encane iyahlanzwa, hhayi ukukhonsa isikhumba, ihlaselwe i-grater emihle imizuzu engu-30 ngaphambi kokusetshenziswa;
• 500 g igcoba inyama (ingxube yenkomo yenkomo kanye nengulube);
• 1 iqanda;
• Amafutha omifino;
• 4 ufulawa wezipuni;
• I-pepper emnyama;
• Usawoti;

Ngokuba isoso:

• Imifino ye-Parsley iyahlanzwa, ngemuva kokuba idle, yinqume kahle;
• 1 indebe yanoma yisiphi isobho;
• ½ inkomishi yamayonnaise;
• Usawoti;
• I-pepper ebomvu eshisayo.

Lungisa i-sauce: mix zonke izithako ze-sauce uphinde uhlanzeke esiqandisini ngaphambi kokukhonza. I-Zucchini ihlukaniswe nejusi eyimfihlo (icindezele ngokucophelela), ijusi isethelwe eceleni futhi isetshenziselwa ukwenza izobho noma izitshalo zemifino. Ukugxilisa inyama kuhlangene ne-zucchini (isilinganiso sabo singase sihluke, kodwa esiphezulu kakhulu singu-1: 1 ngevolumu) futhi uhlanganise kahle. Engeza iqanda, pepper nosawoti engxenyeni ephumela, bese uxuba futhi. Bakha ama-cutlets, bawagcobe ngopuphu kanye gazinga kuze kuphekwe ngamafutha ashisayo epanini lokuthosa. Ama-cutlets alungile avela ku-courgettes kanye nenyama ahlanganiswa ngamapuleti futhi akhonzwa nge-sauce. Zifanele noma yikuphi ukuhlobisa imifino.