Maphunziro aakuluwa ndi olemera kwambiri kwa miyezi yomwe nyengo imakhala yozizira kwambiri. Zili ndi mavitamini awiri a Autumnal - dzungu ndi pecan - zomwe zimagwirira ntchito palimodzi kupanga phalata yosangalatsa yomwe ili yofewa monga fettuccine ya Alfredo, koma osati mkaka!
Tumikirani mbale iyi ngati dzanja lamtima kapena mbali yapadera; popeza imagwiritsa ntchito dzungu lamzitini ngati gawo la maziko, mukhoza kusangalala nazo nthawi iliyonse ya chaka! Ndipo gawo lopambana ndilokha, zimatenga mphindi zochepa zokha kuphika ndi kusakaniza, kotero mutha kukonzekera mbaleyi pansi pa mphindi 30!
Ndikupangira kugwiritsa ntchito mofulumira blender kuti mukhale ndi mchere wambiri, koma blender kapena purosesa amatha kugwira ntchito pano.
Chimene Mufuna
- Masitala a penne 16 (mungagwiritse ntchito pasitala iliyonse yomwe mungafune: mizati, elbow macaroni, ngakhale spaghetti!)
- Supuni 1 ya mafuta a maolivi
- 1/2 supuni ya supuni mchere
- 1/4 supuni ya supuni ya tsabola watsopano wakuda
- 2 cloves adyo, minced
- 1/2 anyezi aang'ono, peeled ndi grated (pafupifupi supuni 2 grated)
- Mafuta ophikira supuni 1, monga azitona kapena canola
- 1 chikho chokhomodoka chokongoletsera dzungu (osati kuphatikiza malaya!)
- 1/3 chikho
- zakudya zopatsa yisiti
- Supuni 1 ya mchere
- 1 chikho chimodzi chosakoma ndi mkaka, monga amondi, soya, hemp, cashew
- 2/3 chikho cha pecans zonse
Momwe Mungapangire Izo
Ikani pasitala molingana ndi malangizo a phukusi. Ngati mukugwiritsa ntchito pasitala wopanda gluten, onetsetsani kuti mutsuke ndi madzi ozizira mukatha kuphika. Pasitala ataphika, bwererani ku mphika ndi kusonkhezera supuni 1 ya maolivi ndi supuni ya supuni ya 1/2. Pindani mofatsa kuti muvale pasitala. Fukani ndi tsabola wakuda ndikuika pambali pamene mukukonzekera msuzi.
Mu kasupe kakang'ono (pafupifupi 2 mpaka 3 makilogalamu) itenthe adyo ya minced, anyezi a grated ndi mafuta ophikira supuni 1 pa sing'anga kutentha kwambiri mpaka adyo ndi anyezi ndi zonunkhira komanso mdima wandiweyani, pafupifupi maminiti 4.
Onetsetsani nthawi zambiri kuti musatenthe adyo ndi anyezi. Onjezani zamagazi zam'chitini, zakudya za yisiti, ndi mchere komanso ofunda pang'onopang'ono kutentha kwa mphindi zisanu. Tumizani msuzi wa msuzi kusakaniza mofulumira blender ndi kuwonjezera pecans. (Mwina mungafunike kuti msuzi azizizizira pang'ono musanayambe) Pangani chisakanizo mpaka msuziwo ukhale wosasunthira bwino, kuima ndi kudula mbali ya blender monga mukufunikira.
Onjezerani msuzi ku pasta yophika ndi kusonkhezera mokoma kuti muveke. Kutumikira mwamsanga.
Sungani zotsalira mu chidebe chotsitsimula mufiriji mpaka masiku atatu. Posavuta kupita patsogolo, konzekerani msuzi ndikusandutsa chophimba chosungira madzi. Kutentha pang'ono pamsana wotentha ndi kuwonjezera pasitala wophika chifukwa cha tsiku losavuta la sabata!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 504 |
| Mafuta Onse | 18 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 0 mg |
| Sodium | 471 mg |
| Zakudya | 73 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 15 g |