Nutrition Highlights (pakushanda)
Maoriro - 290
Fati - 8g
Carbs - 45g
Protein - 10g
Nguva Yese 15 min
Prep 5 min , Cook 10 min
Kushumira 2 (1 kapu imwe neimwe)
Jazz inopera ichi chikafu cheItaly-chakafuridzirwa pasta neminopinashi ye pletira yevhitamini yakawedzerwa nemaminerari. Iwe uchawana mararamiro emwoyo-mavitamini akaita se magnesium , zvakakosha nokuda kwekushaya moyo kwemoyo, uye folate , iyo inogona kubatsira kuderedza mwoyo yehutano hwehutano. Rima rakasvibirira mashizha rinopawo mapurogiramu anoratidzwa kudzivirira masero ako kubva pakuvhiringidza nekuputika uye inzira iri nyore yekuwedzera mamwe mishonga pazvokudya zvako.
Ichi chikafu ndechimwe chinoita mushure mezuva rakareba-hazvisi sekudya nguva, zvinogona kunge zvine utano uye zvisingadhuri kupfuura kutora, uye zvinopa chimiro chekudya chekudya iwe unogona kunge uchida manheru.
Zvimwe
- 4 ounces yakaoma spaghetti
- 4 garlic cloves, yakatswa
- 1/2 mukombe parsley mashizha, akachekwa
- 1 kikapu mafuta
- 1/2 kapu yemaspineki mashizha, akachekwa
- pikisa tsvuku tsvuku tsvuku
Kugadzirira
- Gadzirira uye gadzira spaghetti maererano nemapato mazano. Usakanganwa kuisa munyu mvura yako uye shanda pakugadzirira zvimwe zvigadzirwa apo spaghetti iri padenga.
- Pisa mafuta omuorivhi muyero skillet pamusoro pepakati moto. Wedzera garlic uye tsvuku tsvuku tsvuku uye sautee kwemaminitsi maviri.
- Wedzerai spaghetti yakabikwa uye yakanyorowa kusvika kune skillet uye musanganise kusvikira yakabatanidzwa namafuta uye garlic.
- Wedzera parsley nesipinashi, fambisa kusvikira zvakanaka. Rega kubika kune imwe maminetsi maviri asati abvisa kupisa uye kuputika.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iwe unogona kushandisa rudzi rwakasiyana rwepasta-fettuccine, linguine, kunyange macaroni kana peni-yakaenzana yakaenzana (4 ounces). Rimwe ruvara rusiya rwakasvibirira sekare , makollards, kana Swiss chard richashanda zvakare.
Kubika uye Kushumira Mazano
Ichi ndicho chakakwana chekudya chikafu chinokonzerwa chicken yakakangwa kana salmon (kana iwe une nguva). Zvipfeko zvinoshanda, zvakare.
Iwe unogonawo kunakidzwa nendiro pachako. Pasinei nokudya zvokudya nyore, unogona kuwedzera mharidzo kuti iite kuti inakidze. Shandisai bheka rakanaka, gadzira nemamwe mashizha eparsley, uye itai kufunga kudya apo iwe unonakidzwa nhengo dzose.