Nutrition Highlights (pakushanda)
Maoriro - 344
Fati - 13g
Carbs - 44g
Protein - 19g
Nguva Yese 60 min
Prep 30 min , Cook 30 min
Kushumira 6 (2 1/2 makapu nerimwe)
Hungu, iwe unogona kunge uine pasta kana une chirwere cheshuga! Izvi zvinonyaradza pasta casserole zvinogadzirwa ne fiber-rich full grain pasta, iyo inobatsira kuchengetedza utano hwehuga hwakanaka. Nenguva yakasvibirira inotapira, basil inopenya, uye dollops yemononi yakasviba ricotta, kukohwa kwega kwega kunodikanwa sechitubu!
Zvimwe
- 12 ounces 100% yose yegorosi peni
- 2 tablespoons yakawedzera-mhandara mafuta omuorivhi
- ½ yellow anion, yakanyungudutswa uye yakasarudzwa
- 3 garlic cloves, peeled uye minced
- 1 28-chero ipi zvayo inogona kuderedza-sodium inodzwa tomate
- ¾ teaspoon munyu
- ¼ teaspoon mutsva wepasi pevhu
- ½ cup chipped basil fresh
- 4 makapu akave akachekwa kare, mashizha akaoma akabviswa
- 2 makapu asparagus, makumbo acho anogumburwa, akachekwa mu-1-inch pieces
- ½ mukombe grated parmesan cheese
- 1 ½ makapu ane rucotta
- zest ye 1 lemon pamwe 1 kikapu juice
Kugadzirira
Preheat oven kusvika kune madigiri 400.
Uya nemvura yakakura kumota. Wedzera pasta uye gadzira kusvikira zvishoma pasi. Dhaira uye nzvimbo yakatekwa pasita zvakare muhari ndokuisa parutivi kusvikira wakagadzirira kushandisa.
Zvadaro, ita muto. Pisai mafuta omuorivhi muhari yepakati mukati pepakati-yakanyanya kupisa. Wedzerai anyanisi negariki uye shandisai kusvikira ndarama, maminitsi mashanu kusvika ku7. Wedzerai matata, munyu, uye pepper uye simmer maminitsi gumi nemashanu kusvika yakanyorova uye zvinovhenekera zvakagadzirwa. Shingai mu basil uye mubvise kupisa.
Apo mucu uri kubika, shandisa miriwo. Sungai kare kare mucolander uye muende kune imwe microwave yakachengeteka ndiro. Pisai mu microwave kwemaminitsi mana uye wedzerai mubhodhi nekapeta yakagadzirwa. Isa isupupa in microwave ne 1 teaspoon yemvura. Microwave kwemaminitsi matatu kusvikira mutsipa wechechi. Wedzerai muhari nekacheka yakagadzirwa uye kare.
Dururira muto mutsva muhari nehari yakagadzirwa nemiriwo. Tora kusvikira zvakanaka zvakabatana. Dururirai musanganiswa muhombe yakakura casserole.
Sakanidza ricotta cheese nemon zest uye juice. Dollop pamusoro pepamusoro pe pasta. Pamusoro neparmesan cheese. Gara muchoto uye gadzira usina kufukidzwa kwemaminitsi makumi matatu kusvikira casserole ichishandisa goridhe kumusoro uye zvishoma zvishoma kumativi ose.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Vanhu vazhinji vane chirwere cheshuga vanotya kudya pasta, asi pasta inogona kunyatsokodzera mukati mekudya kwekushuga, kunyanya kana ukasarudza yakakura fiber , zviyo zvepasita zvakakwana.
Tarisa kune avo vanoti 100 muzana gorosi rose kana 100 muzana zviyo zvakakwana, iyo ndiyo yakanakisisa yekutengesa ropa rekuisa glucose.
Iwe unogonawo kushandisa guta pasta . Izvo zvinogadzirwa kubva mujisi reruvara kana kuti quinoa zvakare zviyo zvakakwana uye zvinobatsira kugadzirisa shuga yeropa. Kunewo lentiki kana maharukiti efurasi yepasita, iyo ine bonus yakawedzerwa yekuve yakakwirira mumapuroteni.
Ingova nechokwadi kuti haufaniri kupfurikidza izvi zvinonzi gluten zvakasununguka, izvo zvine tsika yekuwana mushy pavanopfuura.
Kuti uwane mamwe mapurotini, ivai vakasununguka kuwedzera pound yevhu rakaoma yemombe, yehutu, kana chicken ku tomato sauce. Kana, iwe unogona kusanganiswa mune zvakasara rotisserie chicken. Kuti uichengetedze zvirimwa zvinodhaka asi huripo mapuroteni anowanikwa, uwedzere chigoni chemucheka kana chichena nyemba.
Ndinoda mavara uye hutsinye husina kunyanya kudyiwa kare kunowedzera kudiro iyi, asi kana iwe uchida mamwe magwenzi mashizha, shandura mu chard kana sipinashi.
Kubika uye Kushumira Mazano
Kana uchiedza kuita chikafu ichi pausiku husiku, kune nguva yakawanda yekuchengetedza maitiro aunogona kushandisa. Shandisa zvakasvibiswa zvakasvibiswa zvakasvibiswa uye kare (kana sipinashi), ingova nechokwadi chekudzikisa mizambiringa yakaoma nechindiro chekudya kuti ubvise zvimwe zvinodhaka usati washandisa.
Iwe unogonawo kuchinja shanduro yakagadzirwa tomate-basil muto-ingotarisa imwe yakaderera mune shuga. Usanetseka nezvekuwana imwe ne zero gramu yehuga, sezvo tomato zvinyorwa zvine zvishoma, uye pinch inowanzowedzerwa kurwisa tambo yakagadzika.
Ichiwo chikafu chaunogona kuita mberi uye chikavhenekera gare gare. Bvisa pasta mune imwe ovensafe casserole dish. Kubika kubva kunechando, uise panzvimbo yevheni ye 375 uye gadzira kwemaminitsi makumi matanhatu kusvika wapedza kubika uye egoridhe.
Shandira izvi neine saridhi yechipfuva kana kuti kurohwa rakasungirwa nehupfeko yako yepamusoro yakagadzirwa, kana musanganiswa weBalsamic kana waini tsvuku yewaini uye mafuta emuorivhi yakarungwa nomunyu uye pepper.