O lenei meatless, low-fat lasagna ua tumu i fualaau lanu felanulanuaʻi, o le faia lea o se taumafataga o le meaʻai maloloina ma lelei. E mafai lava ona e sauniuni le lasagna fualaau aina i luma atu o le taimi ma faʻavelaina sei vagana ua e sauni e kuka. Afai e te faia, tuʻu le lasagna i le vevela vevela mo le 20-30 minute aʻo leʻi tuʻu i totonu o le ogaumu.
Mea e te Manaomia
- 2 tsp
- olive suauu
- 1 tafatafa o le laneta, paʻu
- 1 riki alalaʻau (tapenaina lelei)
- 1 1/2 ipu ipu moa (danla)
- 1 seleni stalk (gaosi)
- 1 kālati lauiti (faʻasaina)
- 1 zucchini (chopped)
- 1 lanu samasama (gaosi)
- 1 28-o le aunese e mafai ona fufulu tomato
- 2 tbsp pateta patati
- 1 tsp oregano (poʻo laau afu Italian)
- Paʻu eleele lanu uliuli
- 2 tamaʻi lima o laʻau salati pepe (peʻafai le gaʻo)
- 1 15-ounce tub ricotta (gaʻo gaʻo pe leai se gaʻo)
- 8-ounces no-cook lasagna noodles
- 3/4 ipu tīfei mozzarella sisi (faʻaitiitia gaʻo)
Auala e Fai Ai
Ulumatua le umu i le 375 tikeri, ma ofuina le 11 X 7-inisi ipu tao ma le kuka e le kuka .
Faʻamamaina le suauu i totonu o se vaʻa tele. Sautisi le sukaina mo le 1 minute, sosoo ai ma le sipuni, musigot, celery, carrots, zucchini ma squash. Faʻaalu filemu mo le 10 minute seʻia faʻamaluluina fualaau faisua. Faaopopo tomati, pateta tomato, otaota ma sina pepa uliuli. Aumai i se vevela, ona faʻaitiitia lea i se simmer mo le 10 minute. Toto i le meaʻai.
Lasaa se ipu masi i luga o le ipu tao tao. Luga i ni noodles, sosoo ai ma le afa o le sipisi ricotta; faʻaopopo le isi laulau o sauʻai, sosoo ai ma ni faʻalelei ma totoe o le sipisi ricotta. Faʻaauau pea i mea tumau ma sauʻai, faʻauʻu i sau sau. Maualuga ma le mozzarella ma tao mo 30 minute. Auauna i le 8.
Per Serving: Calories 303, Calories mai le Fat 37, Aofaʻi Fat 4.1g (nofo 1,5g), Cholesterol 42mg, Sodium 461mg, Carbohydrate 50.6g, Fiber 4.6g, Protein 15.8g
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 289 |
| Aofaʻi gaʻo | 11 g |
| Fatisi | 5 g |
| Vailaʻau Mataʻutia | 4 g |
| Cholesterol | 28 mg |
| Sodium | 433 mg |
| Carbohydrates | 37 g |
| Faiga o le fiva | 5 g |
| Puipuia | 14 g |