Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 361
Amafutha - 10g
I- Carbs - 53g
Amaprotheni - 15g
Ingqikithi Isikhathi esingama-30
Lungisa amaminithi angu-15 , Pheka iminithi engu-15
Izinkonzo 6 (1 1/2 izindebe ngayinye)
I-pasta isaladi kulula ukwenza ngobuningi kanye nepakethe lesidlo sasemini, uthathe ipikinikini, noma ulethe emanzini. Okufanele ukwenze nje ubilise enye i-pasta bese ugawula imifino embalwa eluhlaza. Imibala engaphezulu ongayengeza kwisaladi ingcono.
Ukudla okubomvu njenge-red bell ne-utamatisi kuqukethe i-phytochemical okuthiwa i- lycopene , okungenzeka ibe ne-anti-inflammatory ithinta amangqamuzana ahlanganisa inhliziyo nemithambo yegazi, futhi inganciphisa ingozi yokuthuthukisa umdlavuza wesifo sofuba phakathi kwamanye amagciwane kancelisayo, isifuba, isisu, i-ovarian, ne-colon.
I-basin ebomvu ibhiya ama-salad wonke isaladi, ngakho-ke kufanele kusetshenziswe amafutha omnqumo kanye neviniga elimhlophe okwenza konke kuhlangane. Ukuze unike leli saladi lika-pasta amandla amaningi okuhlala, engeza ubhontshisi weprotheyini ne-feta cheese we-fat and flavour.
Izithako
- 8 ama-ounces cavatappi noma enye i-pasta eyomile efana ne-fusilli noma i-bowtie
- 1 pepper obomvu obukhulu obomvu, oqoshiwe
- 1 pepper ephakathi kwephuzi noma e-orange, eqoshiwe
- 1/2 indebe cherry utamatisi, ingxenye eyodwa
- 1 i-zucchini encane, eqoshiwe
- 1 anyanisi omncane obomvu, oqoshiwe
- 1 indebe entsha ye-basil amaqabunga, uthathe izibhande
- 4 ama-ounces block feta cheese, uthathe ama-cubes amancane
- I-1, i-15-ounce ingamhlophe ubhontshisi bezinso, igcoke futhi ihlanjululwe
- 2 wezipuni amafutha omnqumo
- Isipuni 1 iwayini elimhlophe iviniga
- usawoti kanye nopelepele, ukunambitha
Ukulungiselela
- Pheka i-pasta ngokwemiyalo yephakheji. Geza bese ugeza ngaphansi kwamanzi abandayo.
- Esikhathini esikhulu, ukhonsa ndawonye zonke izithako nge-pasta ephekwe futhi ehlile. Engeza usawoti kanye nopelepele ukunambitha.
Ukuhlukahluka Kwesithako kanye Nokusekela
I-Cavatappi iyi-pasta ene-helix enemifino enhle kakhulu enhle ye-pasta isaladi njengoba ingakwazi ukubamba imifino, imifino nokugqoka ngendlela yayo. Amanye ama-salad ama-salad amahle ahlanganisa i-fusilli noma i-bowtie pasta.
Ungasebenzisa lonke i-pasta yengqolowa ye-fibre eyengeziwe, noma ngisho nokuxuba ukolweni ogcwele nophasa omhlophe wombala, ukunambitheka, nokuhlukahluka kokuthungwa. Ukuze uthole amaprotheni aphezulu-gluten, amaprotheni aphezulu kanye nokushintshashintsha kwefayibha, zama i-quinoa esikhundleni se-pasta.
Le recipe isebenza kahle ngama-chickpeas kunokuba ubhontshisi omhlophe. Dlala eduze nemifino-ungasebenzisa i-peas fresh noma efriziwe, ummbila omusha, isipinashi oqoshiwe, noma i-broccoli eqoshiwe. Ukuze ushizi, ungasebenzisa i-ricotta salata cubed, i-mozzarella entsha, noma ushizi wezimbuzi, noma zama i-Parmesan shredded esikhundleni se-feta.
I-possibilites ayinasiphelo, kepha umqondo oyinhloko ukugcwalisa isaladi lakho le-pasta ngemifino eminingi enemibala emisha nemifino, iphrotheni encane esitshalo, kanye namafutha enempilo.
Amathiphu wokupheka nokukhonza
Ukuze ugcine isitsha se-basil esisha, faka embizeni encane noma i-vase bese ugcwalisa ngamanzi afana nawe ungathanda izimbali. Faka ipulasitiki enkulu noma isikhwama esikhwameni phezu kwamaqabunga ase-basil.
Lokhu kusiza ukugcina i-basil ishiya fresh ukuze ingabonakali ngokushesha. I-Leftover basil ingasetshenziselwa ukugqoka i-pesto noma isaladi, futhi amaqabunga ahlinzeka ngezingoma ezinhle uma enezelwa kuma sandwich.
Ukuze usike i-basil ibe yizibambo, inqubo eyaziwa ngokuthi i-chiffonade, ubeke amaqabunga amabili kuya kwabathathu phezulu komunye nomunye bese uwafaka ngokuqinile.
Hlanganisa kahle ikhefu eliyi-perpendicular kuya kumqulu.