Ixesha lokulungiselela: 25 mins Ixesha elongezelelweyo: 10 mins Ixesha lilonke: 35 mins Ukukhonza: 4 Isivuno: 4 servings Iprofayili yeSondlo: I-Dairy-Free Diabetes Efanelekileyo Iqanda elikhululekileyo eligugayo Intliziyo ephilileyo I-High-Protein Low Fat Low-Sodium Low-Calorie Nut-Free Soy -MahalaTsibela kwiiNqaku zeSondlo Izithako
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Isitshizi sokupheka nge-olive oil nonstick
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2 encinci Iziqingatha zesifuba senkukhu engenalusu, engenamathambo (malunga nee-ounces ezisi-8 zizonke)
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⅓ indebe iitumato ezomisiweyo (ezingapakishwanga ngeoli)
Ngaba iietile zeetile zisempilweni
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3 amacephe amanzi abilayo
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⅓ indebe ibhotile egalelwe iipepile eziswiti ezibomvu
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4 amacephe iviniga yebhalsamu
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1 icephe i-oregano entsha ehlanjululweyo okanye i-1/2 ye-teaspoon eyomileyo i-oregano, icolile
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1 i-clove enkulu igalikhi, igayiwe
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⅛ icephe ipepile yomhlaba omnyama
ngaba abafana abatshatileyo batshatile
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Izikwere ezi-4 ezincinci zengqolowa ye-bagel isonka okanye i-multigrain ciabatta rolls, i-split
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1 encinci uzucchini
Izalathiso
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Gcoba kancinci ipanini engatshiselwanga, igrill yombane yangaphakathi, okanye isitshizi esikhulu esingasitshisi nesitshizi sokupheka. Preheat phezu kobushushu obuphakathi okanye ubushushu ngokwemigaqo yomenzi. Yongeza inkukhu. Ukuba usebenzisa i-griddle okanye i-grill, vala isiciko kunye ne-grill imizuzu emi-6 ukuya kwe-7 okanye ide inkukhu ingabi pink. (Ukuba usebenzisa i-skillet, yipheke inkukhu kangangemizuzu eli-10 ukuya kweli-12 okanye ide ingabi yepinki, ijike kube kanye.) Pholisa inkukhu kancinci; Ucande iqhekeza ngalinye lenkukhu libe lisiqingatha ngokuthe tye kwaye usike ngokunqamlezayo kwizilayi ezi-2-intshi ububanzi.
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Kwisitya esincinci, hlanganisa utamatisi omisiwe kunye namanzi abilayo. Gubungela kwaye uvumele ukuma imizuzu emi-5. Dlulisa umxube we-tomato ongaxutywanga kwiprosesa yokutya encinci (ukuba uneprosesa yokutya enkulu, kuya kufuneka umise kwaye uhlahlele amacala ngamanye amaxesha). Yongeza i-pepper ebomvu ebomvu, iviniga ye-balsamic, i-oregano, i-clove enkulu, kunye ne-pepper emnyama. Gubungela kwaye usebenze kude kube lula.
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Ukusabalalisa i-Tomato-Pepper eyomileyo isasazeke kumacala anqunyulwe kwizikwere zesonka se-bagel. Beka inkukhu emazantsi eekwere zesonka. Usebenzisa i-peeler yemifuno, sika imicu ebhityileyo ngobude ukusuka kwizucchini. Beka imicu ye-zucchini phezu kwenkukhu. Beka ii-square ze-bagel phezulu kwe-zucchini, usasaze amacala phantsi. Cinezela phantsi kancinci. Gcoba kancinane umphezulu kunye nomzantsi wesandwich nganye ngesitshizi sokupheka esingasitshisi.
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Beka iisandwich kwi-griddle, i-grill, okanye i-skillet, yongeza kwiibhetshi ukuba kuyimfuneko. Ukuba usebenzisa i-griddle okanye i-grill, vala isiciko kunye ne-grill imizuzu emi-2 ukuya kwe-3 okanye de isonka sithosiwe. (Ukuba usebenzisa i-skillet, beka ipani enzima okanye i-skillet phezu kweesandwich. Yipheke imizuzu emi-1 ukuya kwemi-2 okanye de kube umzantsi ugcadiwe. Susa ngononophelo ipani okanye i-skillet ephezulu; kunokuba shushu. Jika iisandwich; phinda ugcwalise ngepani okanye ngepani. . Pheka imizuzu emi-1 ukuya kwemi-2 ngaphezulu okanye de isonka sigcadwe.)
ndingathini endaweni yobisi olujiyileyo
