Izitsha ezivela kuma-courgettes akufanele zikhawulwe kuma- pancake kanye nesitshulu, futhi i-soufflé eyinkimbinkimbi evela kulesi sihloko ubufakazi obuqondile. Ngaphandle kwe-zucchini ngokwayo, inkukhu ifakwe ohlwini lwalezi izithako, okusho ukuthi engxenyeni eyodwa yesidlo esiphelile ngeke sibe ne-carbohydrate ewusizo kuphela, kodwa futhi iningi lamaprotheni ezinkomo.
I-recipe soufflé esuka ku-courgette nenkukhu
Lesi sidlo sizothola kuphela izithasiselo zokuqala, njenge-feta cheese nesardadi , okuzoba yingxenye yomoya ovela ku-iresiphi elandelayo.
Izithako:
- zucchini - 340 g;
- ibhotela - 15 g;
- ufulawa - 45 g;
- inkukhu ye-inkukhu - 220 g;
- ubisi - 65 ml;
- isardard eyomile - ithisipuni 1;
- feta ushizi - 45 g;
- i-grants Parmesan - 15 g;
- amaqanda - ama-4 ama-PC.
Ukulungiselela
Gubha u-zucchini, usawoti kancane futhi ushiye imizuzu engu-10 ukunikeza umswakama owedlulele. Okulandelayo, grate imifino bese uyifinyelele eceleni. Bilisa inkukhu nge-blender ekuziphatheni okwenziwe ngesilwane.
Thatha i-sauce, okudingeka kuqala ufune ugwayi ufulawa, bese uhlanza ngobisi, engeza lwesinaphi futhi uphuze kancane. In sauce ebilisiwe uthele amaqanda abamhlophe abanjwe, engeza i-zucchini nenkukhu, kanye nezinhlobo zombili ushizi. Ama-protini asele aphenduka abe mhlophe omswakama oqinile futhi ngokucophelela, ngama-batches, angena kuwo ngobuningi. Hlanganisa ingxube phezu kwesikhunta samafutha bese ufaka i-soufflé emagcekeni nge-inkukhu ukuze ulungiselele kuhhavini ye-degrees engama-190 emaminithi angu-20-25.
Soufflé kusuka zucchini nenkukhu kungenziwa in multivark. Ukuze wenze lokhu, isidlo sisakazeka phezu kwamafomu aphikisiwe, kufakwe esitsheni futhi siphekwe ku-"Bhaka" isigamu sehora.
Umphefumula ovela emagcekeni enkukhu ehhavini
Izithako:
- i-zucchini - 320 g;
- ibhotela - 10 g;
- igatsha le-thyme;
- amaqanda - izingcezu ezine;
- I-Parmesan - 25 g;
- i-cheddar - 55 g;
- ufulawa - 25 g;
- Inkukhu yezinkukhu - 280 g.
Ukulungiselela
Isikhathi se-grate zucchini ngosawoti bese ucindezela uketshezi oludlulele ngemva kwemizuzu engu-20. Hlanganisa ibhotela bese uwuthululela ku-zucchini, bese uthela ku-ushizi nofulawa, engeza amaqanda amaqanda bese uhlanganise konke kahle. Ekuphumeni kuyoba ingxube, efana neyasetshenziselwa ukupheka ama-pancake e-zucchini. Pheka inkukhu bese uyihlwitha nge-blender ukuze uhambisane nokudla. Engeza i-thyme ebunzini bese uyidlulisela ku-squash isisekelo. Amaqanda amhlophe asele abashaywa nge-foam futhi anikezwa kuma-courgettes ngenkukhu. Sakaza le nsizi ngenkukhu ngokusho kwamafomu bese ushiye ukuyobheka isigamu sehora ngama-180 degrees.