Fettuccine Alfredo kawirikawiri ndi mbale ya ku Italy yotchedwa tchizi, koma izi zamasamba zopanda thanzi zimakhala zathanzi. Zimasunga ubwino wokoma koma zimasiya tchizi ndi batala kumbuyo. Chophimba ichi chimatenga nthawi pang'ono ndi khama kukonzekera koma ndi chakudya chotonthoza pa chakudya chirichonse cha sabata. M'malo mwa tchizi ndi kirimu, pepalali limagwiritsira ntchito mkaka wa soy ndi ufa kuti udye msuzi. Mafuta a maolivi amalowa m'malo mwa batala, kusunga kukoma, koma kupereka chakudya cha omega-3 chopatsa thanzi.
Chimene Mufuna
- 8 ounces fettuccine pasta
- 1/4 chikho cha mafuta
- Supuni 2 ufa
- 2 1/4 makapu mkaka wa soya (gwiritsani ntchito zosiyanasiyana zomwe zimagwiritsa ntchito wothandizira, ngati Silika)
- Supuni 3 yatsitsirani thyme
- Mchere ndi tsabola wakuda, kulawa (mwatsopano pansi ngati alipo)
- Mwachidziwikire: amadyera masamba, ngati mukufuna
Momwe Mungapangire Izo
- Lembani phukusi lamasitatu lachitatu la pafupi ndi theka ladzaza ndi madzi.
- Bweretsani madzi kwa chithupsa, ndipo yonjezerani pasitala. Kuphika mpaka pasitala ndi dente ndi kukhetsa.
- Panthawiyi, pangani msuzi. Mu yaing'ono saucepan pa otsika kuti sing'anga kutentha, kutenthetsa mafuta.
- Onjezerani ufa ndi kuphika kwa mphindi ziwiri, ndikuyambitsa zonse ndi waya whisk mpaka yosalala.
- Pitirizani kusonkhezera, kuonjezerani kuti thupi lanu likhale lofewa komanso mwatsopano ndipo mubweretse ku simmer kwa mphindi 4 mpaka 5. Mchere ndi tsabola kuti mulawe.
- Kutumikira ndi fettuccine ndi masamba a steamed, ngati mukufuna.
Zosakaniza Zosakaniza ndi Malangizo Ophika
Kuganiziranso pasitala ndi ophweka ngati imodzi, ziwiri, veggie. Kuwonjezera kukoma kwapadera kwa chophimba ichi, wiritsani kapena mpweya wotsekemera wa mphutsi mpaka wachifundo. Kutani, ngati kuli kofunika, kenaka pangani kusakaniza kuchokera ku Chinsinsi. Apa, mumangowonjezerapo fetusi fettuccine alfredo kumalo anu odyetserako ziweto.
Ngati mukufuna zingwe zambiri, onjezani soya kirimu tchizi ku osakaniza ndi mandimu. Onjezerani phwetekere zouma dzuwa ndipo pali zokoma zambiri ndi mitundu kuti musangalale nazo.
Kodi mukufuna Parmesan kupalasa pasitala yanu? Pali chophimba chamtsempha chokwaniritsa zokhumba za tchizi. Zonse zomwe mufunikira chikho cha peremean wopanda mkaka ndi supuni zitatu za yisiti, 3/4 makapu a cashews, supuni imodzi ya mchere ndi supuni ya supuni ya supuni ya adyo. Sakanizani pamodzi ndi kuwaza kutali. Izi zikhoza kusungidwa mu firiji mpaka masabata awiri.
Njira ina yowonjezeretsa chakudya chimenechi ndi kuwonjezera nyama za nyama. Msuzi wa Parmesan wa vegan umaphatikizidwira ku tempeh ndi zonunkhira za ku Italy ndikuphika mu chokopa. Maphikidwe ena amagwiritsa ntchito tofu, nkhuku kapena couscous monga "nyama." Zosakaniza zomwe mumasankha zidzadalira kwambiri kapangidwe komwe mumakonda. Tempeh idzakupatsani zojambula. Ngati mumapewa soya, nyemba ndi nyemba ndi njira yabwino. Gwiritsani ntchito nkhuku, nyemba zakuda kapena nyemba za cannellini.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 498 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 0 mg |
| Sodium | 409 mg |
| Zakudya | 70 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 12 g |