Pasti ya Bowtie Ndi Nkhuku ndi Artichokes

Lemon ndi basil zimathandiza kukoma kwa nkhuku zokoma ndi ufa wothira mbale, pamodzi ndi bowa, artichokes, ndi tchizi za Parmesan. Izi zimapanga chakudya chachikulu tsiku lililonse la sabata, ndipo banja lizikonda.

Chimene Mufuna

• 8 ounces bowtie pasta
• 1 pounds boneless nkhuku mawere
• 1/4 supuni ya supuni mchere wosakaniza, kapena kulawa
• dash tsabola watsopano wakuda
• Supuni 3 mafuta azitona, ogawanika
• 4 mpaka 6 ounces sliced ​​bowa
• 1/2 chikho
• nkhuku msuzi
• Supuni 4 za mandimu
• 1/2 supuni ya supuni mchere
• 1/8 tsabola supuni
• 3 cloves adyo, minced
• Mitengo 2 ya atitchoku (pafupifupi 12 ozuni iliyonse), yotsekedwa, yodulidwa
• 1/2 chikho chodulidwa tsabola wofiira, mwakufuna
• 3 tomato wambiri wambiri kapena tomato yamatchewa kapena tomato wamphesa, sliced
• 1/2 supuni ya supuni yowonjezera masamba
• 1/2 chikho chatsopano chopangidwa ndi Parmesan tchizi

Momwe Mungapangire Izo

1. Cook pasitala motsatira phukusi mpaka mpaka wachifundo; Sambani ndi kukhetsa.
2. Lembani zifuwa za nkhuku muzitsulo zochepa ndikuwaza mopepuka ndi supuni ya 1/4 mchere ndi tsabola wa tsabola.
3. Mu supu yaikulu, kutentha supuni 2 ya mafuta a maolivi pa chisanu; onjezani nkhuku ndi kuphika, oyambitsa, mpaka kuphika, pafupi mphindi zisanu kapena zisanu ndi ziwiri. Ndi supuni yowonongeka, chotsani nkhuku ku mbale kapena mbale; khalani pambali.
4. Onjezerani mafuta otsala ndi bowa ku saucepan ndi kuphika, kuyambitsa, kufikira kukoma. Onjezerani msuzi, madzi a mandimu, 1/2 supuni ya supuni mchere, 1/8 supuni ya supuni tsabola, adyo, ndi mitima ya atitchoku. Bweretsani ku chithupsa; kuchepetsa kutentha, kuphimba, ndi kuimirira kwa mphindi zitatu.

1. Gwiritsani ntchito tomato, basil, nkhuku, ndi pasta yotentha; kutentha kudutsa. Gwirani ndi tchizi ta Parmesan musanayambe kutumikira.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	590
Mafuta Onse	24 g
Mafuta okhuta	6 g
Mafuta Osatchulidwa	12 g
Cholesterol	83 mg
Sodium	508 mg
Zakudya	57 g
Matenda a Zakudya	6 g
Mapuloteni	37 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)