Zakudya Zofunikira (potumikira)
Malori - 344
Mafuta - 13g
Carbs - 44g
Mapuloteni - 19g
Nthawi Yonse 60 min
Konzani 30 min , Cook 30 min
Mapemphero 6 (makapu 2 1/2 aliyense)
Inde, mutha kukhala ndi pasitala ngati muli ndi shuga! Pasta casserole yotonthozayi imapangidwa ndi pasta yambiri ya tirigu, yomwe imathandiza kukhala ndi shuga wathanzi. Ndi zotsekemera zokoma, basil, ndi dollops za mandimu zowonongeka, mphukira iliyonse imakonda monga kasupe!
Zosakaniza
- Mafuta khumi ndi awiri 100%
- Supuni 2 zosapitirira mafuta a azitona
- ½ chikasu anyezi, peeled ndi akanadulidwa
- 3 adyo cloves, peeled ndi minced
- 1 28-ounce amatha tomato otsika kwambiri
- ¾ supuni ya mchere
- ¼ supuni ya tiyi yatsopano tsabola wakuda
- ½ chikho chodulidwa chatsopano
- 4 makapu akanadulidwa mwatsopano kale, wandiweyani zimayambira kuchotsedwa
- 2 makapu katsitsumzukwa, mapeto ake amachotsedwa, opangidwa mu zidutswa za inchi-1
- ½ chikho chopangidwa ndi parmesan tchizi
- Miphika 1 ½ yokhala ndi ricotta
- zest wa 1 mandimu komanso 1 supuni madzi
Kukonzekera
Chotsani uvuni ku madigiri 400.
Bweretsani mphika waukulu wa madzi kwa chithupsa. Onjezani pasitala ndi kuphika mpaka pang'ono pansi. Sungani ndi kuika pasitala yophika m'mphika ndikuyika pambali mpaka mutakonzekera.
Kenaka, pangani msuzi. Thirani mafuta a maolivi mumphika wamkati. Onjezerani anyezi ndi adyo ndikuyimbira mpaka golide, pafupi mphindi zisanu kapena zisanu ndi ziwiri. Onjezerani tomato, mchere, ndi tsabola ndi kutentha maminiti 15 mpaka utakwanika ndi oonetsera. Gwiritsani ntchito basil ndi kutseka kutentha.
Pamene msuzi akuphika, sungani masamba. Muzimutsuka kale mu colander ndikusamutsira ku chipinda chachikulu chotetezera tizilombo toononga. Kutenthetsa mu microwave kwa mphindi zinayi kuwonjezera poto ndi pasta yophika. Ikani katsitsumzukwa mu microwave ndi supuni 1 ya madzi. Microwave kwa mphindi zitatu mpaka nyongolotsi yokoma. Onjezerani poto ndi pasta yophika ndi kale.
Thirani msuzi wa phwetekere mu mphika ndi pasita yophika ndi masamba. Muziganiza mpaka mutagwirizanitsidwa bwino. Thirani kusakaniza mu mbale yaikulu ya casserole.
Sakanizani tchizi ta rikotta ndi zonyika mandimu ndi madzi. Dulani pamwamba pa pasitala. Pamwamba ndi tchizi ya parmesan. Ikani mu uvuni ndikuphika kutsegulidwa kwa mphindi 30 mpaka casserole ndi golide pamwamba ndi pang'ono crispy m'mphepete mwake.
Zosakaniza Zosakaniza ndi Zobwereza
Anthu ambiri omwe ali ndi matenda a shuga amaopa kudya pasta, koma pasitala imatha kukhala ndi matenda a shuga, makamaka mukasankha fiber kwambiri , pastas.
Yang'anani omwe amanena 100 peresenti ya tirigu wanunthu kapena 100 peresenti ya tirigu lonse, omwe ndi otetezeka bwino kwambiri chifukwa cha kuika magazi m'magazi.
Mungagwiritsenso ntchito pasitala yaulere ya gluten . Zomwe zimapangidwa kuchokera ku mpunga wofiira kapena quinoa zimakhalanso tirigu wambiri ndipo zimapindulitsa ku shuga ya magazi. Palinso pasiti ya ufa wa nyemba kapena nyemba, yomwe ili ndi bonasi yowonjezera ya mapuloteni.
Onetsetsani kuti musagonjetseremasitawa a gluten omwe ali ndi chizoloŵezi chokhala ndi mushy atadutsa.
Kuti mukhale ndi mapuloteni ambiri, omasuka kuwonjezera mapaundi oweta ng'ombe, Turkey, kapena nkhuku ku phwetekere. Kapena, mukhoza kusakaniza nkhuku zowola. Kuti muzisunga zamasamba koma mukhale ndi mapuloteni, onjezerani nkhuku kapena nyemba zoyera.
Ndimakonda kapangidwe kake komanso kupweteka pang'ono kumeneku kumaphatikizapo kudya izi, koma ngati mumakonda kwambiri amadyera, amasintha mu chard kapena sipinachi.
Malangizo Ophika ndi Kutumikira
Ngati mukuyesera kupanga mbale iyi patatha sabata, pali nthawi yambiri yosunga zidule zomwe mungagwiritse ntchito. Gwiritsani ntchito katsitsumzukwa kosakanizidwa ndi kale (kapena sipinachi), onetsetsani kuti mumapangitsa masambawo kuti aziwuma ndi chophimba chotsitsa kuti muchotse zakumwa zina zisanayambe kugwiritsa ntchito.
Mukhozanso kusinthitsa msuzi wa tomato-basil-yang'anani imodzi yomwe ili m'munsi mwa shuga. Osadandaula za kupeza mafuta okhala ndi zero za shuga ngakhale kuti tomato mwachibadwa amakhala ndi pang'ono, ndipo pinch imawonjezeredwa kutsutsana ndi kukoma kwa acidic.
Imeneyi ndi mbale yomwe mungapite patsogolo ndi kuzizirapo. Sungani pasitala mu mbale ya ovensafe casserole. Kuphika ku chisanu, chiyikeni mu ng'anjo ya 375 ndi kuphika kwa mphindi pafupifupi 60 mpaka kuphika ndi golidi.
Tumikirani izi ndi saladi yosavuta kapena kuponyedwa pansi ndi zovala zomwe mumazikonda kwambiri, kapenanso vinyo wosakaniza wa vinyo wofiira ndi vinyo wofiira wothira mchere ndi tsabola.