Zakudya zosakaniza ndi zonunkhira, dzungu la zamasamba ndi zamasamba zowonjezera msuzi zimakhala zochepa kwambiri kuposa mafuta ena a phalata msuzi, ndipo zimakhala zogwirizana ndi chakudya chodabwitsa chadzinja kapena nthawi iliyonse.
Ngati muli otopa chifukwa chokhala ndi spaghetti ndi marinara, yesetsani kapepala kakang'ono ka pasitala kakang'ono.
Chimene Mufuna
- 3 cloves adyo (minced)
- 1/2 anyezi (kutchulidwa)
- 2 tbsp. mafuta a azitona
- 3/4 chikho cha soy mkaka (kapena chirichonse
- choyimitsa mkaka wamtundu womwe mumakonda)
- Makapu 3/4 Msuzi puree (zamzitini kapena zisanaphike)
- 1 1/4 tsp. sage (kapena 6 mpaka 8 masamba atsopano)
- 1/2 tsp. mchere (kapena kulawa)
- Tsabola wakuda kuti alawe (nthaka yatsopano)
- Mwachidziwitso: 1/3 chikho chokongoletsedwa cha walnuts (kapena mtedza wa pine)
- Mwasankha:
- Panko mkate wambiri (kapena tizilombo ta Parmesan vegan, kuti tiwombere)
Momwe Mungapangire Izo
- Ngati mumagwiritsa ntchito dzungu, m'malo mwa zamzitini, puree mu blender yoyamba mpaka yosalala.
- Mu poto wapakatikati kapena poto lalikulu, sautee adyo ndi anyezi m'mafuta 3-5 mphindi. Onjezerani masewera ndi kutentha kwa mphindi imodzi. Kuchepetsa kutentha kutsika, ndi kuwonjezera mkaka wa soya, dzungu ndi tchire. Onetsetsani mofatsa kuti muphatikize zosakaniza.
- Lolani kuti simmer mpaka ovundira athandizidwa bwino, pafupi maminiti 8-10. Onetsani mchere, tsabola ndi walnuts kapena mtedza wa pine, oyambitsa kuphatikiza, ndiye kuchotsa kutentha.
- Aperekenso ndi mkate wambiri kapena phalasitiki wa Parmesan mchere ngati mukufuna, zokongoletsa.
- Kutumikira pa pasita yophika ndi kusangalala!
Ngati mukufuna kuphika ndi dzungu, onetsetsani mndandanda wa maphikidwe a dzungu .
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 214 |
| Mafuta Onse | 14 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 6 g |
| Cholesterol | 0 mg |
| Sodium | 315 mg |
| Zakudya | 20 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 5 g |