Isu tine izvi sechingwa chekudya-nyore nyore kumba kwangu pane zvakawanda zvemavhiki. Kana ndiri kunzwa zvakanyanya, ndinoshandisa kereke yakakwana yekorosi - broccoli uye walnuts zvinomira kumusana wemuchero zvakanaka kwazvo. Verenga recipe kuburikidza usati watanga; iwe unogona kutanga kubika broccoli nekugadzira mbatya dzemadnuts apo pasta mvura mamota uye pasta cooks.
Cherechedza kuti broccoli iri muhope iyi yakabikwa kupfuura krisp-tender yesheni vazhinji vanhu vanoziva nezveutano vakashandiswa. Iine mavhithamini akawanda mairi, uye kubwinya kwemavara kunobatsira kuti ive "sauce" yepasta. Edza kuti uone mavhiri akawanda uye kushandiswa kwemucroccoli.
Zvamunoda
- 1/2 kusvika 1 pound *
- pasita makanda , penne, kana fusilli (gorosi rose rinoshanda zvakanaka, kana uchida)
- 2 pounds broccoli
- 3 clove garlic
- 1 cup cup walnuts
- 2 Tapepoons
- mafuta omuorivhi uye / kana mafuta
- 1/4 teaspoon
- tsvuku tsvuku tsvuku (kusarudza)
- 1/2 kapu itsva shredded pecorino, parmesan, kana imwe gorosi yakaoma gasi, pamwezve zvekunaka
- 1 Tapepoon munyu wepasta mvura, 1/2 teaspoon yakanaka yegungwa munyu yemuuce, pamwe nekuwedzera kuravira
Nzira Yokuita Izvo
- Preheat oven kusvika 375 ° F. Uya nemvura yakakura kumota. Wedzerai munyu wakakwana (zvichida nehupuni 1) kuitira kuti mvura inonaka inonaka. Wedzera pasta uye gadzira kusvikira nyoro ichingoruma. Kunyange zvazvo pasta ichibika, shandisa anenge 1 kapu yemvura yekubika uye igadzire iyo. Shandisa pasta.
- Panguva iyi, gadzira mutsara (gadzira mapepa uye uite pamusoro pavo paunenge uchibika, kana uchida) uye ugoparadzanisa korona mumakungwa makuru. Durai maruva mumaduku maduku, anenge 1/2-inch inopfuura. Kuisa parutivi. Edzai uye fengedzei kuisa garlic nekuisa parutivi.
- Gadzirai zvakagadzirwa nemadnuts uye muzviparidze pane bheka kana chidimbu chekubika uye kubika kusvikira gadzira, maminitsi mashanu kusvika ku10. Isai timer uye chengetedzai-walnuts inobva kubva kunotsvaira kuti ipiswe zvakakurumidza. Isai walnuts pamusana.
- Mune pani huru yakatsvaira kana kuisa pani pamusoro pepakati-yakanyanya kupisa, wedzera mafuta uye / kana boroti, broccoli, uye 1/2 teaspoon yemunyu. Cook, inomutsa dzimwe nguva, kusvikira broccoli inosvibira yakajeka, inenge maminitsi matatu. Wedzera garlic uye tsvuku tsvuku tsvuku, kana kushandisa, uye kubika, kusvibisa, kusvika kunhuwirira, inenge 1 miniti.
- Wedzera nezve 1/2 mukombe wekachengetwa pasta-kubika mvura kune broccoli. Dhavhara, kuderedza kupisa kusvika pakati-pasi-pasi, uye gadzira kusvikira broccoli inononoka kuruma, 3 kusvika kumaminitsi mashanu. Wedzera mamwe mapaita-kubika mvura kana pani ikaoma.
- Wedzera pasta yakadyiwa kune broccoli, shira kuti ubatanidze zvakanaka. Wedzerai walnuts uye musimire kubatanidza. Wedzerai tese uye musimire kubatanidza. Ivira uye uwedzere munyu kana uchida. Shingairira kupisa, kuvhara nechesi yakawanda.
* Hungu, ihwo hukuru hwakakura. Ndakawana peopl ine zvakawanda zvinodiwa zvepasta; iyi muto inokwana pound ye pasta, asi vamwe vanhu vangawana maounces mana pamunhu kuti ave akawandisa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 489 |
| Total Fat | 31 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 9 mg |
| Sodium | 2,032 mg |
| Carbohydrates | 44 g |
| Dietary Fiber | 10 g |
| Protein | 18 g |