Ixesha lokupheka: 30 imizuzu Ixesha elongezelelweyo: 20 imizuzu Ixesha elipheleleyo: 50 mins Ukukhonza: 4 Isivuno: 4 servings Iprofayili yeSondlo: Impilo Yamathambo eMpilo Ukuguga Okunempilo Ukungakhuseleki Okuphezulu kweCalcium ephezulu-Iprotheyini ePhantsi eFakelwe iSugars Low-CalorieTsibela kwiiNqaku zeSondlo Izithako
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1 ½ amacephe ioli yomnquma eyongeziweyo
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1 i-anyanisi encinci, inqunyulwe
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4 iicloves igalikhi, igayiwe
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¼ indebe isiselo somdiliya esomile esimhlophe
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I-1 28-ounce ingagaywa iitumato
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3 amacephe iparsley entsha egayiweyo, yahlulwe
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1 icephe ii-capers ezikhutshiweyo
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½ icephe i-oregano eyomileyo
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½ icephe basil eyomileyo
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½ icephe ityuwa, okanye ukungcamla
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Ipepile entsha, ukunambitha
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I-pinch ye-pepper ebomvu etyumkileyo
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I-1 pound medium shrimp, (30-40 iponti nganye), ixobulwe kwaye ikhutshwe
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1 indebe orzo
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½ indebe i-feta cheese eqhekezayo
Izalathiso
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Ukushisa i-oven ukuya kwi-450 degrees F. Gcoba i-9-by-13-intshi (okanye enye i-3-quart) isitya sokubhaka nge-spray yokupheka. Beka imbiza enkulu yamanzi anetyuwa encinane ukuze ubilise.
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Fudumeza ioli kwipani ye-2-quart phezu kobushushu obuphakathi. Yongeza itswele kunye negalikhi kwaye upheke, uvuselele, de ithambe, imizuzu emi-3 ukuya kwe-4. Yongeza iwayini kwaye upheke malunga nomzuzu we-1. Hlanganisa iitumato, i-1 1/2 iipunipopu ze-parsley, i-capers, i-oregano, i-basil, ityuwa, i-pepper kunye ne-pepper ebomvu; pheka imizuzu emi-5. Yehla kwi-shrimp kwaye upheke, uvuselele, de kube mnyama, malunga ne-2 1/2 imizuzu.
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Pheka i-orzo emanzini abilayo de ibe ithenda kodwa yomelele, i-8 ukuya kwimizuzu eyi-10. Khupha kwaye udlulisele kwisitya sokubhaka esilungisiweyo. Gcoba nge-tomato-shrimp sauce. Fafaza nge-feta kunye ne-1 1/2 yecephe eseleyo ye-parsley.
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Bhaka, ungagqunywanga, de kube i-feta ibe bubbly, malunga nemizuzu eyi-10.
