I-Zucchini - ewusizo, ngaphezu kwalokho, umkhiqizo wokudla kanye nekhalori ephansi. Ku-100 g lomkhiqizo uqukethe kuphela i-kcal 20. Ngaphezu kwalokho, ine-vitamin C eningi, ngenxa yokuthi i-zucchini inezinto ezakhayo. Ngaphezu kwalokho, lezi zitshalo ziwumkhiqizo omuhle wokuzivocavoca, okusiza umzimba ukuba ususe uketshezi oluningi kakhulu nosawoti. Ngokushesha nje uma lo mkhiqizo ungakulungeli, uyacinywa, uthosiwe futhi ubhakiwe. Futhi sizokutshela indlela yokupheka ama-pancakes nge-kefir kusuka ku-zucchini. Ngenxa yokwengezwa kwalesi siphuzo obisi omuncu, ama-pancake abe mncane futhi anemifino.
I-recipe fritters ye-recipe nge-kefir
Izithako:
- i-zucchini encane - i-1 piece;
- Kefir - 1 ingilazi;
- ufulawa - 7 tbsp. izinkezo (nge-slide);
- ushukela - 2 tsp.
- amaqanda - izingcezu ezimbili;
- usawoti - ingcosana;
- i-soda - 0.5 tsp.
Ukulungiselela
I-zucchini encane inhle kimi futhi ihlangene ne-peel ezintathu ku-grater. Uma ungenayo i-zucchini encane kakhulu ngezinhlamvu ezinkulu kakade, kumele uqale uzihlanza uphinde uhlukanise ikhasi. Sengeza amaqanda, i-soda ne-kefir, mix, bese uthele ngofulawa, usawoti, ushukela. Futhi uvuselele futhi. Phakamisa inhlama encane ibe epanini lokuthosiza ngamafutha omqugu we-vegetable and fry pancake kusuka ezinhlangothini ezimbili uze ulungele. Bakhonze nge ukhilimu omuncu.
Ama-pancake aluhlaza kusuka kuma-courgettes ku-kefir namazambane
Izithako:
- amazambane - 300 g;
- amaqanda - izingcezu ezimbili;
- zucchini - 300 g;
- anyanisi - ucezu olulodwa;
- I-kefir - 70 ml;
- ufulawa - 5 tbsp. izinkezo;
- usawoti - ingcosana;
- i-soda - 0.5 tsp.
Ukulungiselela
I-Zucchini namazambane ikhasi bese ugaxa nge-grater encane, engeza anyanisi ochotshoziwe. Lapho siqhuba amaqanda, uthele usawoti, soda futhi uthele i-kefir. Konke lokhu kuxubene futhi sichitha ufulawa, uhlanganise inhlama. Esikhatsini se-frying, sifudumala ibhotela bese sisakaza ingxenye yenhlama nge-spoon. Fry fritters kusuka izinhlangothi ezimbili kuze kube ngomumo. Njengomsoco ungasebenzisa imayonnaise eyenziwe , ehlanganiswe negalikhi.
Ama-fritters avela ku-courgettes nge ushizi ne-garlic ku-yogurt
Izithako:
- zucchini - 300 g;
- i-garlic - ama-clove amabili;
- izinhlanzi zesinkwa - 100 g;
- ushizi onzima - 80 g;
- ufulawa - 3 tbsp. izinkezo;
- amaqanda - ucezu olulodwa;
- Kefir - 150 ml;
- imifino yedill kanye ne-parsley - ukunambitha;
- usawoti - ukunambitha.
Ukulungiselela
I-Zucchini ihlutshiwe nge-grater encane, engeza amakhambi achotshoziwe kanye noshizi ogayiwe. Manje uthele ngofulawa, i-breadcrumbs, usawoti ukunambitha, u-garlic, udlule emaphepheni bese uthele u-kefir. Kulungile sihlanganise umthamo owamukelekile bese uvumele ukuba ufeze imizuzu eyi-10. Sifaka ingxenye yenhlama ibe epanini lokuthosiza ngamafutha ashubile futhi gazinga kusuka ezinhlangothini zombili kuze kube yilapho kutholakala i-crust crispy.
I-pepper muffins e-yogurt ene-anyanisi eluhlaza
Izithako:
Ukuhlolwa:
- zucchini - 500 g;
- anyanisi oluhlaza - 1 bunch;
- amaqanda - ucezu olulodwa;
- ufulawa - 0.5 indebe;
- ukupheka powder ngenhlama - 0,5 tsp;
- usawoti, umsila omnyama - ukunambitha;
- Kefir - 100 ml;
- amafutha yemifino yokudoba.
Ngomsoco:
- ukhilimu omuncu - 200ml;
- ijusi kalamula - 2 tbsp. izinkezo;
- i-garlic - i-clove engu-1;
- usawoti - ingcosana;
- ikhasi lemon - 0,25 tsp.
Ukulungiselela
I-Squash igubha ku-grater enkulu, engeza isigamu sesipuni sesipuni, uhlanganise futhi ubeke eceleni eceleni kwemizuzu engu-10. Manje nge-colander sinyakaza ijusi eliphumela, futhi umthamo ocindezelwe udluliselwa esitsheni. Engeza u-anyanisi ochotshoziwe, omnyama omncane
Esikhathini sokupaka, sifudumala amafutha emifino bese siyifaka kwi-spoon nge-spoon. Fake ama-pancake ama-3-4 amaminithi ohlangothini ngalunye. Uma ama-pancake abe obomvu kakhulu, ukunciphisa ukushisa okungenani. Manje silungiselela isoso: sihlanganisa ukhilimu omuncu, ilamula lelamula, vumela u-garlic nosawoti. Ngaphambi kokukhonza, wonke ama-fritta agcoba nge-sauce ephumela. Ngentando, ungangeza i-dill encane eqoshiwe.