Sipinashi yepamusoro-uye-nyore nyore uye ricotta pasta ichagutsa chero chido chepasta yakashata uye yakasviba, asi iyi iri pasi-mafuta!
Nekunyora kwayo kwakanyatsojeka uye kutora kwakanaka, haungatendi kuti isarudzo yakanaka. Iko-fat-ricotta cheese yakawanda inotsiva mafuta emuoriki akareba akawanikwa akafanana akachena masasa pasta, asi sipinashi nebhasiki zvinounza ruvara, fiber, uye kuchena kune ndiro.
Idya iyi inotora maminitsi makumi maviri ekugadzirira kubvira pakutanga kusvikira pakupera. Kunyange zvazvo pasta mvura iri kuuya kumota, unogona kudzura anyezi uye sipinashi. Kamwe pasita ichibika, unogona kuenda mberi uye kugadzirira muto mutsva.
Kune vanhu vane zvokudya zvekudya-gluten, zvinongotora nzvimbo yepasita nguva dzose nemasita ako aunoda-gluten asina. Tinkyada ibasa rakanaka nokuti rinogadzirisa maitiro aro.
Iyi kamukira inogona kushandiswa sechidimbu chekudya kana vhiki yeusiku yemhuka yezvokudya. Asi, kana yakabhurwa nechifu chinoputika, salmoni yakakangwa, kana miriwo yakakoshwa, inogona kuva mukana wakanaka wekunakidza.
Kana uchida, kuwedzera 1 teaspoon ye grated Parmesan kune umwe neumwe mushumiri haungasviki mafura emafuta akawanda, uye mhesi yakawedzerwa kumusanganiswa we ricotta inopa ichi chikafu kuwedzera kuwedzera.
Zvamunoda
- 12 ounces elbow macaroni (kana pete kana shell pasta)
- 2 maspuniji maorivhi
- 1/2 kapu yeiii (yakagadzirwa zvakanaka)
- 2 garlic cloves (minced)
- 10 ounces itsva mwana sipinashi (inenge yakasarudzwa)
- 1 ounce fresh basil (yakagurwa)
- 1 mukombe pasi-mafuta ricotta cheese
- 1/4 mukombe nonfat mukaka
- Zvingasarudzwa: Pepper tsvina yepasi kuti inwe
- Optional: 1 tablespoon juisi (uye zest ye 1/2 lemon)
- Optional: 2 tablespoons Parmesan cheese (grated)
Nzira Yokuita Izvo
- Uya nehari huru yemvura yakarungwa kunamatira uye kubika pasita maererano nematauriro.
- Panguva iyi, mune imwe huru skillet kupisa mafuta pamusoro pemhepo inopisa. Wedzerai anyanisi uye garlic uye sunga kusvikira anyanisi ari nyore uye anonhuhwirira, anenge maminitsi mashanu, achiita kuti garlic isasvibise.
- Wedzera sipinashi uye basil kusvika pa skillet uye svetera kusvikira wilted. Zvadaro wedzera ricotta cheese uye mukaka (uye zvinosarudzwa nemonamusi uye zest) kuti zvikwanise uye kufambisa zvakanaka.
- Shandisa pasta, uchengetedze 1/4 kapu kana yeji yekubika mvura. Gadzirai pasta yakagadzirwa uye ricotta musanganiswa mune ndiro huru. Kana ichinge yakaoma, wedzera imwe yemvura yekubika kune musanganiswa.
- Shumira pakarepo nemumwe mushando wekupedzisira wepasi pevhu uye unosarudza 1 teaspoon ye grated Parmesan cheese pakushumira.
- Shumira nechidimbu chechingwa chakakwana-newaini yakasvibirira newaunofarira kudya-mafuta kana utori hwakakanyiwa uzere newainikikiki.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 500 |
| Total Fat | 8 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 20 mg |
| Sodium | 986 mg |
| Carbohydrates | 78 g |
| Dietary Fiber | 6 g |
| Protein | 31 g |