Pesto Low Low ndi Pasitala

Pesto kawirikawiri amapangidwa ndi basil watsopano, mtedza wa pine, adyo, maolivi ndi tchizi za Parmesan. Ngakhale kuti pali njira yothetsera kusintha - mumatha kusinthanitsa ndi zitsamba zosiyana, kapena kugwiritsa ntchito walnuts mmalo mwa mtedza wa pine - ndi mtedza ndi tchizi zomwe zimabweretsa makilogalamu ambiri ku kapepala.

Mu maphikidwe ena a pesto, tchizi ta Parmesan kwenikweni tingasankhe; Ine ndazisunga izo pano koma kudula chiwerengero pang'ono kuti chikuperekabe kukoma kokoma popanda makilogalamu onse. Parmesan yapamwamba imakhala ndi chiwonongeko chochuluka kwambiri, kukupatsani inu ntchito zocheperapo pamene mukupitiriza kupeza zotsatira zomwezo zokoma.

Kuti mumve bwino, ndibwino kuti mukhomere mtedza wa pine musanaonjezere pulogalamu ya chakudya. Ndipo kuti mupeze kachetechete wambiri wa adyo, yikani ma clove mu pulojekiti yoyamba ndikuyambitsa nthawi zingapo kuti muyambe kudula.

Njira inanso yochepetsera makilogalamu ndi kugwiritsa ntchito pasitala yochepa kapena kuchotsa zonsezi. Pesto ndi chiwombankhanga chachikulu cha nkhuku kapena nsomba yoweta, kuwonjezera pa ma quinoa ndi kudabwa kwakukulu komwe kumadulidwa pa ndiwo zamasamba.

Chimene Mufuna

• 12 oz. tirigu spaghetti wonse
• 1 lalikulu clove wa adyo
• 1 chikho chokhazikika masamba, kutsukidwa ndi zimayambira kuchotsedwa
• 1 Tbsp
• pine mtedza , makamaka toasted
• 3 Tbsp grated Parmesan tchizi
• 2 Tbsp mafuta a maolivi
• 1/4 tsp mchere, kapena kulawa

Momwe Mungapangire Izo

1. Bweretsani mphika waukulu wa madzi kwa chithupsa. Onjezerani spaghetti, ndi kuphika mphindi 8 mpaka 10, kapena mpaka dente, ndi kukhetsa.
2. Pakalipano, mu pulogalamu ya zakudya kapena blender, phatikiza adyo, basil ndi mtedza wa pine ndikukonzekera mpaka finely minced. Yonjezerani tchizi ndikukonzekera mpaka mutagwirizanitsidwa bwino. Thirani mafuta pang'onopang'ono kudyetsa chubu, kuyang'anitsitsa mpaka kufunika kokhazikika. Nyengo ndi mchere.
3. Gwiritsani ntchito pasitala pamodzi ndi msuzi wa pesto ndipo mutumikire mwamsanga.

Pogwiritsa ntchito makilogalamu 250

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	214
Mafuta Onse	7 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	4 g
Cholesterol	2 mg
Sodium	156 mg
Zakudya	31 g
Matenda a Zakudya	6 g
Mapuloteni	10 g

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