Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 344
Amafutha - 13g
I- Carbs - 44g
Amaprotheni - 19g
Isikhathi esiphelele Isikhathi esingama-60
Prep 30 min , Pheka amaminithi angu-30
Izinkonzo 6 (izinkomishi ezimbili 1/2 ngayinye)
Yebo, usenayo i-pasta uma unesifo sikashukela! Le casserole eduduzayo yenziwa nge-pasta egcwele uhlamvu lwe-fiber, esiza ukugcina amazinga ashukela enempilo. Nge-asparagus elimnandi, i-basil ekhanyayo, ne-dollops ye-lemon i-zest i-ricotta e-spiked, wonke ama-bite ayakuthanda njengentwasahlobo!
Izithako
- Ama-ounces angu-12%
- 2 wezipuni amafutha omnqumo extra virgin
- ½ anyanisi ophuzi, ehlutshiwe futhi oqoshiwe
- 3 clove clove, ehlutshiwe futhi minced
- I-28-ounce ingaba utamatisi ophansi owenziwe nge-sodium
- ¾ isipuni sikasawoti
- I-¼ isipuni esisha emnyama
- ½ indebe eqoshiwe e-basil
- 4 izinkomishi eziqoshiwe zika-kale, iziqu ezinzima zisusiwe
- 2 izinkomishi ze-asparagus, ama-woody aphelile, aqoshiwe abe yizicucu ezingu-1-intshi
- ½ indebe ekhishwe parmesan ushizi
- 1 ½ izinkomishi i-ricotta engxenyeni
- i-zest ye-1 lemon kanye ne-1 isipuni sejiji
Ukulungiselela
Hlangisa i-oven ukuya kuma-degree angu-400.
Letha amanzi amaningi emathumba. Engeza i-pasta bese upheka uze ungene ngaphansi kancane. Gcoba bese ubeka i-pasta ephekwe emuva ebhodweni bese ubeke eceleni uze ulungele ukuyisebenzisa.
Okulandelayo, yenza i-sauce. Ncoma amafutha omnqumo embizeni ephakathi ngokushisa okuphakathi. Engeza u-anyanisi negalikhi bese ushaya kuze kube yilapho igolide, imizuzu engaba ngu-5 ukuya kwangu-7. Engeza utamatisi, usawoti, kanye nopelepele bese uqeda imizuzu engu-15 kuze kube yilapho ubuthwe ne-flavour. Hlanganisa ku-basil bese uvala ukushisa.
Ngesikhathi i-sauce ipheka, i-steam imifino. Hlanganisa i-kale enqolobaneni bese udlulisela embizeni enkulu ephephile. Ukushisa ku-microwave imizuzu emine bese ufaka embizeni nge-pasta ephekwe. Faka i-asparagus ku-microwave ne-1 ithisipuni yamanzi. I-microwave imizuzu engu-3 kuze kube yithenda elihle. Engeza embizeni nge-pasta ephekwe ne-kale.
Thela i-tomato sauce ebhodweni ne-pasta ephekiwe nemifino. Faka kuze kuhlangane kahle. Thela ingxube ibe isidlo esikhulu se-casserole.
Hlanganisa ushizi we-ricotta nge-lemon zest kanye nejusi. Yenza i-Dollop phezu kwephasika. Okuphezulu nge-parmesan ushizi. Beka kuhhavini bese ubhaka ubisiwe emaminithini angu-30 kuze kube yilapho i-casserole igolide phezulu futhi ihamba kancane emaphethelweni.
Ukuhlukahluka Kwesithako kanye Nokusekela
Abantu abaningi abanesifo sikashukela bayesaba ukudla i-pasta, kodwa i-pasta ingaba khona ngokuphelele ekudleni kwesifo sikashukela, ikakhulukazi uma ukhetha i- fiber ephakeme , i-pastas egcwele okusanhlamvu.
Bheka labo abathi amaphesenti angu-100 agcwele ukolweni noma amaphesenti angu-100 okusanhlamvu okuphelele, okungukuthi ukubheja kwakho okuhle kakhulu ekulawuleni i-glucose yegazi.
Ungasebenzisa futhi i- pasta mahhala ye-gluten . Izakhi ezenziwe ngelayisi elibomvu noma i-quinoa nazo zonke okusanhlamvu futhi ziyasiza ekulawuleni ushukela wegazi. Kukhona futhi i-lentil noma i-bean flouras pastas, enebhonasi eyengeziwe yokuphakama kwamaprotheni.
Vele uqiniseke ukuthi ungagudluli lezi zidumbu zama-gluten ezingenayo, ezinomkhuba wokuthola i-mushy uma ingaphezu kwesikhathi.
Ukuze uthole amaprotheni amaningi, zizwe ukhululekile ukufaka isisindo sezinyosi ezomile, inyamazane noma inyama yenkukhu eya ku-tomato sauce. Noma, ungaxuba inkukhu yokudoba esele. Ukuze ugcine imifino kodwa uphakamise okuqukethwe kwamaprotheni, engeza i-can of chickpeas noma ubhontshisi omhlophe.
Ngiyakuthanda ukuthungwa nokufutheka okuncane ku-steamed kale okungeziwe kulesi sitsha, kepha uma ukhetha imifino eningi yethenda, shintsha ku-chard noma isipinashi.
Amathiphu wokupheka nokukhonza
Uma uzama ukwenza lokhu isidlo ngobusuku beviki, kukhona isikhathi esiningi sokulondoloza amacebo ongawaqasha. Sebenzisa isilimo se-asparagus efriziwe ne-kale (noma isipinashi), qiniseka ukuthi ufaka imifino eyomile nesidlo sokudla ukuze ukhiphe uketshezi olwengeziwe ngaphambi kokusebenzisa.
Ungashintsha futhi umsizi we-utamatisi we-tomato-basil-ubheke kuphela ophansi ushukela. Ungakhathazeki ngokuthola i-zero amagremu ushukela, ngoba utamatisi ngokwemvelo uqukethe inani elincane, futhi i-pinch ivame ukungezwa ukulwa ukunambitheka kwe-acidic.
Lokhu kuyisidlo ongayenza futhi ubambelele kamuva. Sula i-pasta endaweni ye-ovensafe casserole. Ukubhaka kusuka efriziwe, uyibeke kuhhavini ye-375 degree bese ubhake cishe imizuzu engama-60 uze uphekwe futhi ube negolide.
Sisebenzela lokhu ngesaladi esilula noma uhlaselwe ngendwangu yokugqoka ibhande lakho elimthandayo, noma ingxube elula ye-balsamic noma iwayini elibomvu uviniga namafutha omnqumo anomunyu nosawoti.