Nutrition Highlights (pakushanda)
Calories - 361
Fati - 10g
Carbs - 53g
Maprotheni - 15g
Nguva Yese 30 min
Prep 15 min , Cook 15 min
Kushumira 6 (1 1/2 makapu nerimwe)
Pasitaa saladhi iri nyore kuita muhuwandu uye pakutakura kwemasikati, kutora pikinikiti, kana kuunza ku potluck. Zvose zvaunofanirwa kuita ndezvokudya mamwe mapaita uye kuvhara mimwe miriwo yakasvibirira. Mamwe mavara aunogona kuwedzera kumashizha ari nani.
Zvokudya zvitsvuku zvakadai sehomwe tsvuku tsvuku uye tomato zvine phytochemical inonzi lycopene , iyo inogona kuva ne-anti-inflammatory inobata pamasero akaisa mwoyo nemitsipa yeropa, uye inogona kuderedza dambudziko rekuita kenza yeprotate pakati pevamwe kanzira dzakadai sezamu, mapapu, shanje, ovarian, uye colon.
Bhabhoni rakabhanwa rinosiya mashekeri ose ehadhi, saka kungogunzva mafuta emuorivhi uye newaini yakavhiniga zvinoda kuti zvose zviuye pamwechete. Kupa iyi pasitadi saladhi zvakanyanya kugara musimba, wedzera nyemba dzeprotini uye feta cheese kwemafuta uye zvinonaka.
Zvimwe
- 8 ounces cavatappi kana imwe pasta yakaoma yakadai sefusilli kana bowtie
- 1 midefi tsvuku tsvuku tsvuku, yakagadzirwa zvakanaka
- 1 aripakati jena kana machungwa bheri pepper, yakagadzirwa zvakanaka
- 1/2 mukombe cherry tomato, halved
- 1 duku zucchini, yakagadzirwa zvakanaka
- 1 tsvuku tsvuku yeiii, yakagadzirwa zvakanaka
- 1 mukombe yakachena basil mashizha, zvigure mu ribhoni
- 4 ounces block feta cheese, akacheka mudiki cubes
- 1, 15-ounce inogona kuchena nyeupe yenyuchi, yakanatswa uye yakashambidzwa
- 2 tablespoons mafuta omuorivhi
- 1 tablespoon white wine vhiniga
- munyu uye pepper, kuti toravira
Kugadzirira
- Ika paseka maererano nemirayiridzo yepachipu. Shamba uye usuke pasi pemvura inotonhora.
- Muhomwe huru, inokanda pamwe chete zvese zvinoshandiswa ne pasta yakabikwa uye yakanyorova. Wedzera munyu uye pepper kuti uite.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Cavatappi ipasta yakaumbwa nehelix yakaisvonaka yepasta saladhi sezvo inogona kubata miriwo, miriwo, nekupfekedza. Mimwe mikuru yakawanda yepasta saladi inosanganisira fusilli kana bowtie pasta.
Iwe unogona kushandisa korosi yakakwana yekorosi yepamusoro fiber, kana kunyange kusanganiswa kwegorosi rose uye white pasta yevaravara, kunakidza, nekugadzirwa kwemavara. Nokuda kweguten-isina, puroteni yakakwirira uye fiber kusiyana, edza quinoa pane pasta.
Iyi kamukira inoshanda zvikuru nechickpeas panzvimbo yebhinzi nyemba. Tamba uchitenderedza nemiriwo-unogona kushandisa mapepa matsva kana mazaya, mbeu itsva, sipinashi yakagurwa, kana broccoli yakagadzirwa zvakanaka. Kana iri cheese, unogona kushandisa cubed ricotta salata, fresh mozzarella, kana mbudzi chechi, kana kuedza shredded Parmesan panzvimbo ye feta.
Mikana iyi haigoneki, asi pfungwa huru ndeyokuzadza pasta yako saladhi nemitengo yemichero yakaisvonaka yemiti nemiriwo, chirongwa chemaitiro chinokonzera miti, nemafuta ane utano.
Kubika uye Kushumira Mazano
Kuti uchengetedze boka rebhasi rakatsva, pinda mumudziki muduku kana vaseji uye uzadze nemvura sokunge iwe waizoita maruva emaruva. Isa purasitiki yakawanda kana bhegi rakasungwa pamusoro pemashizha ebasil.
Izvi zvinobatsira kuchengetedza basil asiya mutsva kuitira kuti vasasvike pakarepo. Dorosi rinoshandiswa rinogona kushandiswa kugadzira pesto kana saladi kupfeka, uye mashizha anopa huni dzakanaka paanowanikwa sandwiches.
Kuti ucheke bhasiki mumidhoni, imwe nzira inozivikanwa sechiffonade, inogadzira mashizha maviri kusvika matatu matatu pasi pamusoro payo uye inoisimudza zvakasimba.
Gadzira zvakapetwa chinyorwa chinenge chichienderera mberi.