Ngati akuyang'ana ma calories koma ali ndi chilakolako cha pasitala, mukhoza kumakhala bwino kuti mugwirizane ndi chophimba cha pasta msuzi. Zangopangidwa kuchokera ku zonunkhira, tomato , ndi zitsamba, zokhala ndi shuga chabe, mukhoza kusangalala ndi mbale yanu ya pasta popanda kulakwa.
Sindikuvutitsa kudula tomato chifukwa cha msuzi wa pasitala wotsika kwambiri. Ndimangowachepetsera, kudula kumbali ndikuwalola kuti aziphika. Amasiya msuzi ndi phwetekere zochepa zomwe ndimakonda kwambiri. Koma ngati mumakonda msuzi wonyezimira, mungayambe ndi kukometsera bwino phwetekere ndipo mukamaliza kuphika, musani msuzi mu blender, food processor kapena kumiza blender.
Pofuna kuchepetsa tomato, muyenera kuthira madzi mumadzi otentha ndikuwatsitsimutsa mumsamba wosamba madzi. Ikani mbale ya madzi ayezi pafupi ndi chitofu ndikuika mphika wa madzi kuti wiritsani. Pakali pano, tani phwetekere iliyonse (kuchotsa mapeto a tsinde) ndi kudula "x" chakuya pansi (kuti muwoneke mosavuta). Pepani madzi otentha modzichepetsa - mungafunikire kuchita izi mumagulu - ndi kuphika mpaka mutayang'ana zikopa zikuyamba kumira, osachepera miniti. Pogwiritsa ntchito supuni yowonongeka, chotsani tomato kumalo osamba madzi, ndipo kamodzi tomato onsewo ndi ozizira, pita ku bolodi. Chotsani zikopazo pogwiritsira ntchito zala zanu kapena mpeni wopumira. Mwinanso, mukhoza kuwiritsa tomato mu uvuni kapena pansi pa broiler. Izi zidzatenga nthawi yochuluka komanso maso, koma zikopazo zimakhala zosavuta, ndipo kutentha kumapatsa utomoni wofiira.
Sangalalani ndi msuziwu mopitirira pasitala, monga msuzi wa pizza, mu lasagna kapena ndi nyama zoonda.
Chimene Mufuna
- Supuni 1 ya mafuta a maolivi
- 3/4 chikho anyezi (akanadulidwa)
- 3 cloves adyo (finely minced)
- 4 makapu tomato (peeled ndi kudula pakati)
- 2 zitini zosakaniza phwetekere (16 oz okwana)
- Supuni 1 yowuma oregano
- Supuni 1 youma basil
- Supuni 1 ya mchere
- Supuni 1 shuga
- 1
- Bay leaf
Momwe Mungapangire Izo
- Mu lalikulu saucepan, kutentha mafuta pa sing'anga-mkulu kutentha. Onjezerani anyezi ndikupemphani kwa mphindi zisanu mpaka mutha.
- Lembani kutentha kwa sing'anga ndikuwonjezera adyo, kupitiliza maminiti 1 mpaka 2, kuonetsetsa kuti si bulauni.
- Onjezerani zotsalira zotsalirazo, mubweretse kuimira, ndikuchepetseni kutentha kuti musamangomaliza maola 1/2. Ngati msuzi akung'onongeka, kanizani poto pang'onopang'ono ndikusintha kutentha kuti musamamve. Chotsani tsamba la Bay.
- Sangalalani ndi pasitala yomwe mumakonda. Mukhozanso kuyimitsa kuti mugwiritse ntchito pambuyo pake.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 92 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 34 mg |
| Zakudya | 18 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 4 g |