Nutrition Highlights (pakushanda)
Calories - 197
Fati - 6g
Carbs - 28g
Protein - 8g
Nguva Yese 20 min
Prep 5 min , Cook 15 min
Kushumira 6 (1 kapu imwe neimwe)
Ichi chinhu chinokurumidza uye chakareruka paseka iyo inotarisa yakaisvonaka padanda uye inobatanidza kuvepa kwemiriwo miviri yakajeka uye feta cheese. Inogona kushandiswa ichipisa kana kutonhora. Ndinosarudza kuumbwa uye muromo-kunzwa kwepente pasta, asi unogona kushandisa mamwe mavara epa pasta, akadai semidzimu kana farfalle bowtie pasta.
Penne pasta nemasvini uye tsvuku tsvuku inogadzira chikafu chikuru chekudya yehuku. Kana uine pepper tsvuku tsvuku, iwe unogona kuidya panguva imwechete iwe uri kunya chicken. Iwe unogona kushandura mamwe magreens e swiss chard, zvakadai sepinashi, kare kana bheet.
Iyi kamukira inenge mazana maviri emakori pakushumira. Iyo yakakosha mu Vitamin A uye Vitamin C. Pasta ndiyo shamwari inofambisa zvidhori zvekufamba kure. Kana iwe usina kuronga pamusoro pekufamba marathon, ingoita maitiro ekudzora uye unakidzwe.
Iyi ndiro inogona kuitwa gluten-isina kushandisa pasta isina gluten . Vegans vanogona kusiya feta feta cheese kana kushandisa vegan soy cheese.
Zvimwe
- 1 pound itsva sipinashi
- 6 ounces penne pasta
- 1/2 mukombe yakabikwa tsvuku tsvuku, tora muzvimedu
- 1/2 kapu feta feta cheese, crumbled
- 1 tablespoon mafuta omuorivhi
- 1 teaspoon balsamic vhiniga
Kugadzirira
1. Birai pasita sezvinorayirwa pamapuranga, anenge gumi nemaminitsi.
2. Pasika iyo yapera, kunyura uye kuisa mubhokisi rinoshumira. Ndinoda kuikanda nepuniki yebhokisi, asi iwe unogona kunge uchida kungowedzera mafuta mashoma emuorivhi. Iyo mafuta kana mafuta achaita kuti irege kubatana pamwe chete.
3. Kunyange zvazvo pasta iri kubika, geza Swiss chard kana sipinashi (kana kusanganiswa kwemaviri), kubvisa chero nguva yakareba.
Svetera mu saladi mushure mokubvisa mvura yakanyanyisa kana kuti kuvanisa yakaoma.
4. Iva mupuni wepuniki yamafuta omuorivhi mune pani inopisa.
5. Toss the Swiss chard kana sipinashi muchiganda chinopisa uye nekuchimbidzika mumafuta kusvikira mimwe midzi yave yakasvibiswa pamaminitsi makumi matatu nemakumi matanhatu. Wedzera teaspoon yeBalsamic vhiniga uye simbisai, uye bvisai kubva pamoto.
6. Wedzera sipinashi kana swiss chard kune pasta.
7. Ndinoshandisa pepper tsvuku yakakangwa, uye ndinongotora kunze kwebhodhoro uye ndoacheka kuita zvidimbu anenge 1 kusvika ku 2 masendimita yakareba uye ndozviwedzera kune pasta. Iwe unogona kunge uchicheka pepper yako tsvuku tsvuku, kunyanya kana iwe uri kushumira pasta nekoko yakakangwa.
8. Wedzera zvinotapira feta cheese.
9. Nyora zvinyoro pamwe uye ushumire.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
- Itai chikafu chekudya chimwe chete, kuwedzera chika yakakodzwa panzvimbo yekushandira chiko zvakasiyana.
- Ndinowanzofarira kudya iyi pasina chezi, kunyanya apo ini ndinoshumira nekoko kana hove.
- Iwe unogona kushandisa sipinashi yakaoma mupinki, asi unofanira kuidzura zvakanaka mushure mekudzikisa kana kupisa, uye iwe haugoni kuidya. Ingowedzera zvishoma bhariamuki yegavhini kune sipinashi uye wozochera ne pasta.
Kubika uye Kushumira Mazano
Shandira sekavaraidza nechokudya nehuku yakakangwa kana hove.
Iwe unogona kuishanda iyo ichipisa kana kutonhora.
Ndinotora pamwe chete kundoshanda masikati masikati uye ndoidya inotonhora kana kudzoka zvakare mu microwave.
Izvi zvinogadzira chikafu chakanaka chekapu kana pepikini, iyo yakashanda inotonhora kana inopisa.