Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 197
Amafutha - 6g
I-Carbs - 28g
Amaprotheni - 8g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-5 , Pheka iminithi engu-15
Izinkonzo 6 (1 indebe ngayinye)
Lesi isidlo esisheshayo esilula futhi esilula esibheka amahle epulatifeni futhi sihlanganisa ama-flavour of imifino emibili ne-feta. Kungasetshenziswa ukushisa noma kubanda. Ngiyathanda ukuma nomlomo-uzizwe ngephala lepen, kodwa ungasebenzisa amanye amafomu we-pasta, njenge-spirals noma i-farfalle bowtie pasta.
I-Penne pasta nemifino kanye ne-pepper ebomvu yenza isidlo esikhulu sezinkukhu. Uma unobomvu obomvu obomvu, ungawagcoba ngesikhathi esifanayo udla inyama yenkukhu. Ungakwazi ukufaka enye imifino esikhundleni se-swiss chard, njengesipinashi, i-kale noma i-beet imifino.
Le recipe inama-khalori angu-200 ngokukhonza. Iphakeme kakhulu ku-Vitamin A no-Vitamin C. I-Pasta ngumngane we- carbo-loading wehambahamba ibanga elide. Uma ungahle uhlele ukuhamba nge-marathon, mane nje usebenzise ukulawula ingxenye futhi ujabulele.
Lesi sidlo singenziwa i-gluten-mahhala ngokusebenzisa i -pasta engenama-gluten . Ama-Vegans angashiya i-feta cheese noma asebenzise i-vegan soy shizi.
Izithako
- 1 isipinashi esisha esisha
- Ama-ounces angu-6 wepenta
- 1/2 indebe ebosiwe obomvu obomvu, uthathe imichilo
- 1/2 indebe feta ushizi, i-crumbled
- 1 isipuni samafutha omnqumo
- 1 isipuni 1 uviniga balsamic
Ukulungiselela
1. Bilisa i-pasta njengoba iqondiswe kuphakheji, cishe imizuzu engu-11.
2. Uma i-pasta isuqedile, vula bese ubeka endaweni yokukhonza. Ngithanda ukuwuphonsa nge isipuni sebhotela, kodwa ungase ufise sengathi ufaka nje amafutha omnqumo amancane. Ibhotela noma amafutha kuzolondoloza ukuthi lingabambi ndawonye.
3. Ngenkathi i-pasta ipheka, geza i-charde yaseSwitzerland noma isipinashi (noma inhlanganisela yalababili), ususe noma yikuphi iziqu ezide.
Ubafake emasaladi e-salad ukuze ususe amanzi angaphezulu noma uwafake ome.
4. Geza isipuni samafutha omnqumo epanini lokuthosa.
5. Phonsa i-Swiss chard noma isipinashi ngaphakathi epanini lokudoba bese uyishukumisa ngokushesha emafutheni kuze kube yimifino ifakwe emasontweni angu-30 kuya kwangu-60. Engeza isipuni seviniga ebhalsamu bese ushukumisa, bese ususa ekushiseni.
6. Engeza isipinashi noma i-swiss chard ibe pasta.
7. Ngisebenzisa uphepele obomvu oqoshiwe, bese ngibakhipha emgodini bese ngiwasika ube yimitha engama-intshi kuya kwangu-2 ubude futhi ngiwafake ku-pasta. Ungakhetha ukugcoba uphepele wakho obomvu, ikakhulukazi uma ukhonza i-pasta enenkukhu ebongwe.
8. Engeza i-feta cheese encane.
9. Hamba ngobumnene ndawonye bese ukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
- Yenza isidlo esisodwa, wengeze inkukhu eqoshiwe kunokukhonza inkukhu ngokwehlukana.
- Ngivame ukujabulela lokhu kudla ngaphandle kweshizi, ikakhulukazi uma ngikhonza ngenkukhu noma ngenhlanzi.
- Ungasebenzisa isipinashi efriziwe kwiphini, kodwa udinga ukuwukhipha kahle ngemuva kokuqeda noma ukushisa, futhi awukwazi ukuwuhambisa. Mane nje ungeze uviniga obhalsamu esipinashi bese uphonsa nge-pasta.
Amathiphu wokupheka nokukhonza
Khonza njengendwangu enemibala enemibala enezinkukhu noma izinhlanzi eziboshwe.
Ungayikhonza itshisa noma ibanda.
Ngiyithatha ukuze ngisebenze ngesidlo sasemini ngosuku olulandelayo bese ngiyidla ibanda noma ngiphinde ngiyivuselele ku-microwave.
Lokhu kwenza isidlo esihle se-potluck noma isidlo sepikiniki, sikhonze ebanda noma sishisayo.