Kana uri kutarisa makoriro asi iwe unofarira pasta, iwe unogona kunzwa zviri nani pamusoro pekugadzirisa iyi yakaderera-calorie pasta muto mutsva. Zvinongogadzirwa kubva kunhu, tomato , nemishonga, neine dash yemashuga, unogona kufarira ndiro yako yepasta isina mhosva yose.
Handivhiringidzi kubvisa tomato nekuda kwei-calorie pasta muto. Ndinongovanyengedza, ndochera muimba uye ndovarega vachibika. Iyo inobva mumuchu mutsva pamwe nemamwe madhondoro ematori ayo andinakidzwa chaizvo. Asi kana ukasarudza muto unotapira, iwe unogona kutanga nekunaka kuvhara utamatisi uye, kana wapedza kubika, pure muto mu blender, zvokudya processor kana nekubhabhatidza blender.
Kuti ufukidze tate, iwe uchada kuvhenesa mumvura inodziya uye pakarepo unotonhorera pasi mumvura yakashambidzwa nemvura. Isa chikafu chemvura yechando pedyo nechitofu uye uise chirongo chemvura kuti ubike. Zvichakadaro, chengetedza imwe tomato (kubvisa mugumo wemadziro) uye gadzira "sha" pasi pfupi (pasi nyore nyore). Nyorosa kuderedza matamisi mumvura inodziya - iwe unogona kuite izvi mumatch - uye gadzira kusvikira waona hombodo dzinotanga kumira, pasi pemaminiti. Uchishandisa gorosi rakapetwa, bvisa tomate kugeji yemvura yakasviba, uye kamwechete iyo yose yaitamate yakadzikama, tumira kune rimwe bhodhi. Bvisa mapepa acho uchishandisa minwe yako kana kupera. Zvimwewo, unogona kunya tomate muchoto kana pasi pe broiler. Izvi zvinotora nguva yakawanda uye ziso rakarinda, asi hombodo dzichauya nyore nyore, uye kunyorera kunopa hutu hwepasi muhuu yako.
Unakidzwe neuyu musu waro pamusoro pe pasta, sauce pizza, mu lasagna kana nemaine meatballs akaonda.
Zvamunoda
- 1 tablespoon mafuta omuorivhi
- 3/4 kapu onion (yakagurwa)
- 3 clove garlic (yakaisvonaka minced)
- 4 makapu tomato (akaiswa pasi uye akachekwa muzvikamu)
- 2 mapeji nyanya nyanya (16 oz ozara)
- 1 teaspoon yakaoma oregano
- 1 teaspoon yakasimwa basil
- 1 teaspoon munyu
- 1 teaspoon shuga
- 1
- Bay leaf
Nzira Yokuita Izvo
- Muchikwata chikuru, kupisa mafuta pamusoro pepakati-yakanyanya kupisa. Wedzerai onion uye taurirai kwemaminitsi mashanu kusvikira mutete.
- Itai kuti moto usvike pakati uye uwedzere garlic, kuverenga kwemaminitsi 1 kusvika ku2, kuve nechokwadi kuti haina kufanana.
- Wedzera zvakasara zvinoshandiswa, uuye kumimiriro, uye udzikise kupisa kuti urambe uchiita semamera kwemaawa 1 1/2. Kana muto mutsva uri kuputika, pfutivhara pumbi uye chengetedza huni kuti uchengetedze simmer. Bvisa jira iri.
- Unakidzwe ne pasta yako yaunoda. Iwe unogonawo kushanyira kuti ushandise gare gare.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 92 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 34 mg |
| Carbohydrates | 18 g |
| Dietary Fiber | 3 g |
| Protein | 4 g |