Pasitala imayambira-yokazinga ndi zokopa zowonjezera za mtedza wa pine, tomato zouma dzuwa, zitsamba, ndi Parmesan pofuna kudya msanga. Mukhoza kukhala ndi chakudya chophweka cha pasita patebulo pasanathe mphindi 30. Zabwino monga cholowa ndi saladi ndi mkate kapena ntchito ngati mbale. Onetsetsani kuti pasitala yatsanulidwa bwino. Mafutawo amathira malovu ndi pop pomwe akugwirana madzi.
Chimene Mufuna
- Phalata 12 (fusilli kapena rigatoni) yophika komanso yophika bwino
- 5 tbsp mafuta a mafuta, ogawanika ntchito
- 2/3 chikho chophika mtedza wa pine
- 2/3 chikho chodzaza mafuta a dzuwa, ataphika ndi kudula
- 1/4 chikho chodulidwa mwatsopano parsley
- 1/8 chikho chodula masamba atsopano a basil
- 1/2 chikho grated Parmesan tchizi
- Mchere wamchere ndi tsabola watsopano wakuda
Momwe Mungapangire Izo
- Kutentha lalikulu, lolemera la skillet pa sing'anga-kutentha kwambiri. Onjezerani 3 tbsp ya mafuta a azitona ndi tiketi kuti muvale poto.
- Onjezerani pasitala yosungunuka bwino ndikusakanikirana mpaka pasitala ayamba kuoneka bulauni pamphepete. Chotsani ku mbale yayikulu.
- Kwa skillet, onjezerani mafuta otsala a 2 tbsp. Onetsetsani-mwachangu mtedza wa pine ndi tomato wouma dzuwa kwa mphindi imodzi.
- Onjezani pasitala pamodzi ndi parsley, basil , ndi tchizi za Parmesan. Fukani ndi mchere wosakaniza ndi tsabola watsopano wakuda.
- Lembani kuti mugwirizanitse ndikutumikira mwamsanga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 676 |
| Mafuta Onse | 37 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 18 g |
| Cholesterol | 9 mg |
| Sodium | 285 mg |
| Zakudya | 70 g |
| Matenda a Zakudya | 5 g |
| Mapuloteni | 19 g |