Iyi mhuri inofarira pastaiti inowedzera nyama yakasvibirira yakagadzirwa nemafuta kuti iite peni kana kuti mapaita ayo anofadza vana nevakuru. Iyo tomato uye mhashu yebeef inogona kuchinjwa nechetereji yekusikwa kwetaria. Kana kuti shandisa pasi mukoko kana chicken chunks kana iwe usingadyi nyama tsvuku. Kana ukasarudza muto wezvinomera, enda mberi usiye nyama. Wedzera zvimwe zvechizi cheprotein kana uchida. Chimwe chinhu chinogadzirwa nemhuka yemidziyo (semuenzaniso, TVP, Gimme Lean) ndeimwe nzira.
Imwe shredded karoti, celery, uye anyezi zvinowedzera kunhu uye michina kune muto. Pane diki rewaini mudiro, asi inzwa wakasununguka kuti uite panzvimbo iyo nemvura kana muto kana iwe usina hanya kubika nedoro.
Tarisa pasta casserole ne shredded Parmesan cheese musati mushumira uye mudye. Wedzera chiFrench chikwama chechingwa, gorosi yakawanda, kana chingwa chekiki kuti ubatsire kuita ichi chikafu chinogutsa, kana kuwedzera sarasi yaKesari kana kuti masikati akafuka masikati.
Zvamunoda
- 1 tablespoon inowedzera mhandara mafuta omuorivhi
- 1/2 kapu yakasikwa onion
- 1 karoti kaduku (yakakonzerwa uye yakagadzirwa zvakanaka)
- 1 rib celery (yakagadzirwa zvakanaka)
- 1/4 mukombe mvura
- 8 ounces yakaoma pasi nyuchi yemombe (kana zvimwe kune muto mutsva)
- 1 duku clove garlic (yakaputsika uye yakasungwa)
- 1/4 mukombe wakaoma waini yakachena
- Supuni imwe yega-chinangwa choupfu
- 1/3 mukate nyanya musina
- 1 1/2 makapu mukaka,
- akaparadzaniswa
- 3/4 teaspoon munyu
- 1/2 teaspoon itsva yakasviba pasi pevhu
- 1/2 teaspoon yakaoma mashizha oregano, crumbled
- 1/2 teaspoon yakasimwa bhasi basil
- 12 ounces penne pasta (kana kuti)
- 3 tablespoons yakagadzirwa neParmesan cheese (kunyanya kushumira)
Nzira Yokuita Izvo
- Mukapu yakakura kana saute panopisa mafuta kupisa mukati mehuni. Wedzerai onion uye kubika, kazhinji ichikurudzira, kusvikira yanyorova. Ita mukarrotti yakagadzirwa, yakasimwa celery, uye 1/4 mukombe mvura; kubika kusvikira miriwo iri nyoro uye mvura yakasimuka, anenge maminitsi mashanu kwenguva refu.
- Wedzerai mombe pasi kune miriwo uye gadzira kusvikira yave yakasvibiswa uye haisisiri pini, kana maminitsi makumi mana. Wedzera garlic uye gadzirirai kwemaminiti 1 kwenguva refu, muchikurudzira nguva dzose.
- Wedzera waini uye kubika kusvikira mvura yakasviba pamusoro pemaminitsi mashanu.
- Ita muupfu ugobika, uchikurudzira, kwemaminitsi maviri. Wedzerai tomate paste, 1/2 mukombe wemukaka, munyu, pepper, uye oregano. Deredza kupisa uye kumira, zvinowanzosimudzira, kusvikira mukaka waiswa.
- Ramba uchibika kusvikira muto wawedzera, zvishoma nezvishoma uwedzere imwe yakasara mukombe wemukaka. Iva kupisa moto wakadzika kwemaminitsi anenge 15 kusvika ku20 kwenguva refu.
- Zvichakadaro, kubika peni pasta muhari huru yekubikira mvura ine munyu inotevera mapepa emitambo kusvikira zvinyoro; drain well.
- Tumira sauce kune ndiro huru yekushandira. Wedzera peni pasta neParmesan cheese; kukandira peni pasta zvinyoro. Fukidza zvimwe zveParmesan zvekare pane ndiro ye pasta uye ushande zvakawanda patafura.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 503 |
| Total Fat | 13 g |
| Saturated Fat | 4 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 42 mg |
| Sodium | 379 mg |
| Carbohydrates | 71 g |
| Dietary Fiber | 5 g |
| Protein | 25 g |