Ixesha lokupheka: i-30 mins Ixesha elipheleleyo: i-30 mins Ukukhonza: i-4 Imveliso: i-4 i-servings ye-Sondlo yeProfayili: I-Bone Healthy I-Aging Ukuguga okunempilo Ukukhulelwa okunempilo Ukukhulelwa okuPhezulu kwe-Calcium High-Protein-Low-CalorieTsibela kwiiNqaku zeSondlo Izithako
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½ indebe uflawo wezinto zonke
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½ icephe ityuwa ye-kosher
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½ icephe ipepile entsha
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1 iponti engenamathambo, amabele enkukhu angenalusu (amabele amakhulu ama-2 asikwe abe ngamacandelo ama-4 okanye amabele amancinci ama-4), (amabele amakhulu ama-2 asikwe abe ngamacandelo ama-4 okanye amabele amancinci ama-4)
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4 amacephe ioli ye-olive extra-virgin, yahlulwe
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Iingxowa ezi-2 6-ounce isipinatshi somntwana
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1 ikomityi ye-marinara sauce, ngokukodwa i-sodium ephantsi (bona iNgcebiso)
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¼ indebe itshizi yeParmesan egayiweyo
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½ indebe i-mozzarella eqhekezayo ye-skim-skim
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4 iisengweji ezithambileyo zengqolowa epheleleyo, zithosiwe
Izalathiso
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Beka i-oven rack kwindawo ephezulu; ukutshisa ibroiler.
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Hlanganisa umgubo, ityuwa kunye nepepper kwisitya esingenanto. Beka inkukhu phakathi kwamaqhekeza amakhulu amabini eplastiki. Ipondo kunye necala eligudileyo le-mallet yenyama okanye ipani enzima de inkukhu ibe yi-1/4-intshi ubukhulu. Gxuma inkukhu kumxube womgubo kwaye ujike ugqoke.
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Fudumeza iitispuni ezi-2 ze-oyile kwi-skillet enkulu ye-nonstick phezu kobushushu obuphakathi. Yongeza isipinatshi kwaye upheke, uvuselela rhoqo, de uphele, imizuzu emi-2 ukuya kwemi-3. Dlulisela kwisitya esincinci.
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Yongeza i-1 teaspoon yeoli kwi-pan. Yongeza isiqingatha senkukhu kwaye upheke kude kube yigolide, i-1 ukuya kwimizuzu emi-2 kwicala ngalinye. Dlulisela kwiphepha elikhulu lokubhaka. Phinda kunye ne-1 ye-teaspoon eseleyo yeoli kunye nenkukhu; tshintshela kwiphepha lokubhaka.
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Phezulu iqhekeza ngalinye lenkukhu kunye nesipinatshi esibilisiwe, isosi ye-marinara kunye neParmesan. Gcoba nge mozzarella. I-Broil de i-cheese iyancibilika kwaye inkukhu iphekwe, malunga nemizuzu engama-3. Khonza kwimiqulu.
Iingcebiso
Ingcebiso: Faka efrijini i-sauce ye-marinara eshiyekileyo ukuya kwiveki e-1 okanye umise ukuya kwiinyanga ezi-3.
Nciphisa kwiZitya: Iphepha lokubhaka elinerimme lilungile kuyo yonke into ukusuka ekuqhotseni ukuya ekubambeni iidriphu ngengozi kunye nokuchitheka. Ukucoca ngokungenamsebenzi kunye nokugcina amashiti akho okubhaka ekwi-tip-top shape, uwafake ngomqolo wefoyile phambi kokusetyenziswa ngakunye.
