Broccoli Walnut Pasta

Tili ndi chakudya monga chakudya champhongo chophweka kunyumba kwathu pamakhala masewera ambiri. Ngati ndikumva bwino, ndikugwiritsa ntchito pasitala yonse ya tirigu - broccoli ndi walnuts zimamveka bwino kwambiri. Werengani Chinsinsi kudzera musanayambe; Mungayambe kuphika broccoli ndikukweza ma walnuts pamene mazira a pastala ndi ophika pasitala.

Tawonani kuti broccoli mu njira iyi yophikidwa kupyolera muchitetezo chachisangalalo anthu ambiri omwe amadziwa za thanzi akhala akuzolowereka. Ali ndi mavitamini ambiri mmenemo, ndipo mawonekedwe ochepa amathandiza kuti akhale "msuzi" wa pasitala. Yesetsani kuti muwone kuyamikira komanso kugwiritsa ntchito broccoli.

Chimene Mufuna

• 1/2 mpaka 1 pounds *
• mapepala a phalata , penne, kapena fusilli (tirigu wonse bwino, ngati mukufuna)
• 2 mapaundi broccoli
• 3 cloves adyo
• 1 chikho walnuts
• 2 Supuni
• mafuta a azitona ndi / kapena mafuta
• 1/4 supuni ya tiyi
• Tsabola wofiira wofiira (zosankha)
• 1/2 kapu yowonjezera shredded pecorino, parmesan, kapena tchizi wina wolimba, kuphatikizapo zokongoletsa
• 1 Supuni yamchere ya madzi a pasitala, 1/2 supuni ya supuni ya m'nyanja bwino mchere wa msuzi, kuphatikizapo kulawa

Momwe Mungapangire Izo

1. Sakanizani uvuni ku 375 ° F. Bweretsani mphika waukulu wa madzi kwa chithupsa. Onjezerani mchere wokwanira (mwinamwake pafupi supuni imodzi) kotero kuti madzi amasangalala mchere wambiri. Onjezerani pasitala ndi kuphika mpaka chikondi chikamaluma. Pamene pasitala akuphika, sungani pafupifupi 1 chikho cha madzi ophika ndikusunga. Sakanizani pasitala.
2. Pakalipano, sungani broccoli (sungani mapesi ndi kuwagwedeza pamene mukuphika, ngati mukufuna) ndipo patukani korona mu lalikulu florets. Dulani mapulitsiwo muzing'onozing'ono, pafupifupi 1/2-inch kudutsa. Khalani pambali. Peel ndi finely kuwaza adyo ndikuyika pambali.

1. Gwiritsani kudula ma walnuts ndikuwayala pa pepala lophika kapena chidutswa chophika ndikuphika mpaka kutsukidwa, mphindi zisanu kapena zisanu. Ikani timer ndipo muyang'ane pa-walnuts achoka kuchoka pamoto kuti apsere mwamsanga. Ikani walnuts pambali.
2. Mu poto lalikulu kapena wothira poto pa sing'anga-kutentha kwambiri, onjezani mafuta ndi / kapena batala, broccoli, ndi supuni ya supuni ya mchere. Cook, oyambitsa nthawi zina, mpaka broccoli imatembenuka mobiriwira, pafupifupi mphindi zitatu. Onjezerani adyo ndi tsabola wofiira, ngati mukugwiritsira ntchito, kuphika, kuyambitsa, mpaka onunkhira, pafupi mphindi imodzi.
3. Onjezerani za 1/2 chikho cha madzi osungirako pasitala ku broccoli. Phimbani, kuchepetsa kutentha kwapakati-pansi, ndi kuphika mpaka broccoli isakonde kuluma, 3 mpaka 5 mphindi. Onjezerani madzi ambiri a pasitala ngati poto imatha.
4. Onjezerani pastala ku broccoli, ponyani kuti mugwirizane bwino. Onjezani walnuts ndi kuponyera kuphatikiza. Yonjezerani tchizi ndi kuponyera kuphatikiza. Sakani ndi kuwonjezera mchere ngati mukufuna. Kutumikira otentha, wodzaza ndi tchizi zambiri.

* Inde, ndiwo mndandanda waukulu. Ndapeza kuti anthu ali ndi zofuna zambiri za pasitala; msuziwu ndi okwanira paundi ya pasitala, koma anthu ena angapeze ounces 4 pa munthu kuti akhale wambiri.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	489
Mafuta Onse	31 g
Mafuta okhuta	5 g
Mafuta Osatchulidwa	9 g
Cholesterol	9 mg
Sodium	2,032 mg
Zakudya	44 g
Matenda a Zakudya	10 g
Mapuloteni	18 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)