Zakudya zowonjezera zamphaka komanso zopanda mkaka zapasta primavera zingakonzedwe ngati mbale yathanzi. Wopangidwa kuchokera ku msuzi woyera wonyezimira wokometsetsa komanso adyo wambiri ndi basil kuti amve kukoma kwake, izi ndi chakudya chodzaza chachakudya chosavuta komanso chosavuta. Yesani ndikuwone ngati simungosankha kuwonjezera pazomwe mukupita kuzipinda zomwe mumazipanga mobwerezabwereza.
Pasitala primavera ndi imodzi mwa maphikidwe omwe angapangidwe m'njira zosiyanasiyana; palibe njira yolakwika. Ndi zakudya zamtundu wathanzi - kuphatikizapo broccoli, kaloti, bowa , ndi nandolo zowonongeka - Pasitala yapaderayi imalumikizana pamodzi ndi ndiwo zamasamba ndi pasitala mumsasa wotsika kwambiri komanso msuzi wofiira wothira mafuta. Ndi mafuta pang'ono komanso opanda mkaka, pasita primavera iyi ndi tsitsi la mngelo ndi mafuta kwambiri ndipo alibe cholesterol.
Chimene Mufuna
- 3 tbsp mafuta a maolivi
- Anyezi 1, atayikidwa
- 3 cloves adyo, minced
- 1 tbsp zouma basil
- 6 tbsp ufa
- Makapu 3
- mkaka wa soya
- 1/4 chikho
- yisiti
- Tsitsi 1 laling'ono la broccoli, lowetsani ku florets
- 1 sing'anga karoti, sliced
- 1/2 pounds sliced mwatsopano bowa
- 1 chikho mazira nandolo, thawed
- Mchere ndi tsabola kuti mulawe
- Pasitala imodzi yamphongo ya tsitsi
Momwe Mungapangire Izo
- Kutenthetsa mafuta a maolivi mu supu yaikulu pa chimbudzi chofiira. Onjezerani mandimu, adyo ndi basil ndipo mulole kutenthedwa mpaka anyezi asinthire pafupi maminiti asanu kapena asanu ndi awiri. Kenako, yesani ufa kuti mupange phala wandiweyani.
- Pang'onopang'ono kuwonjezera pa soya mkaka, oyambitsa zonse. Onetsetsani mu yisiti yophika, ndiye kuphika pa moto wochepa mpaka chisakanizo thickens.
- Papepala losiyana, pogwiritsira ntchito chomera chomera, fufuzani broccoli ndi ma karoti osakaniza, kenaka muwaonjezere ku msuzi woyera pamodzi ndi bowa komanso nsomba zowonongeka. Onjezerani mchere ndi tsabola kuti mulawe, kenaka muziphika kutentha pang'ono mpaka mutatentha kwambiri.
- Ikani pasitala wa mbuzi malinga ndi phukusi, kenaka perekani pasta primavera msuzi pa pasta yokonzedwa.
> Chinsinsi ichi chikuphatikizidwanso ndi chilolezo kuchokera ku Compassionate Cook Cookbook.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 855 |
| Mafuta Onse | 17 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 0 mg |
| Sodium | 696 mg |
| Zakudya | 148 g |
| Matenda a Zakudya | 16 g |
| Mapuloteni | 30 g |