Pasitala Yamadzimadzi imeneyi ndi yodzikongoletsera, yomwe imaphatikizapo kirimu ndi kuwaza Parmesan tchizi mmagulu otumikira, koma imakhalanso ndi sipinachi (kapena ngati mumakhala ndi zokongola) kuti mukhale ndi zakudya zambirimbiri. . Gwiritsani ntchito pasta yonse ya chakudya ngakhale ngakhale chakudya chamadzulo chopatsa thanzi. Mulimonsemo, ndi chakudya champhwando chosavuta chomwe chingatumikike monga pasta wamba kapena kupangidwa patsogolo ndi kuphika monga casserole, kupanga chomera chodabwitsa, chosasunthika, chosasunthika.
Zindikirani: Kuti mupange nthawi yophika mofulumira, koma zakudya zambiri, yambani kuphika adyo ndi masamba mu poto pamene pasitala akuwombera mu mphika wosiyana.
Chimene Mufuna
- Magulu awiri
- sipinachi kapena
- Swiss chard (kapena thumba 10 la masamba a sipinachi)
- 2 kapena 3 cloves adyo
- 1/2 supuni ya supuni yamchere yamchere, kuphatikizapo madzi a pasitala
- 8 ounces fusilli, coorksrew, kapena rotini pasta
- Supuni 1 ya mafuta a maolivi
- 1/2 chikho cholemera kwambiri
- Zosankha: 1/4 supuni ya supuni yapamwamba yogulitsidwa ndi nutmeg
- Zosankha: 1/4 supuni ya supuni ya tsabola watsopano wakuda
- Kapu 3/4 yowonongeka ndi Parmesan kapena tchire wina wolimba, tating'onoting'ono kuti tilawe
Momwe Mungapangire Izo
- Ngati kuphika monga casserole, tanizani uvuni ku 375F. Mulimonsemo, bweretsani madzi okwanira 2 makilogalamu kuti muwope mu mphika pa kutentha kwakukulu.
- Pakalipano, tsambani ndi kuchepetsa sipinachi kapena kutsuka ndikukonzekera chithunzicho . Peel ndi finely kuwaza adyo. Buluu chakudya chophika 8-by-8 ngati mukupanga casserole.
- Onjezerani mchere ku madzi otentha (mokwanira amamve saliti) ndi kuwonjezera pasitala. Kuphika mpaka pasitala ikhala yoluma. Sakanizani pasitala. Ikani pasitala pambali ndikubwezerani mphika ku chitofu pa sing'anga-kutentha kwambiri.
- Onjezerani maolivi ndi adyo ku mphika, kuphika mpaka onunkhira, pafupi mphindi imodzi. Onjezerani sipinachi kapena chard ndi 1/2 supuni ya supuni mchere. Onetsetsani mpaka sipinachi kapena chard ayamba kufuna, kuphimba, ndi kuphika mpaka atapunthwa kwathunthu, pafupi mphindi ziwiri sipinachi ndi mphindi zisanu zokha.
- Onetsetsani mu kirimu ndipo mubweretse kuimira. Phimbani ndi kuphika kuti mukhale oonetsera, pafupifupi 2 minutes.
- Onjezerani tsabola ndi tsabola wakuda, ngati mukufuna. Onjezerani pasitala ndikulimbikitsani kuti muziphatikizidwa bwino. Maluwa amafunika kukhala pamodzi, kotero muyenera kuwatsuka pang'ono ngati mukufuna kuti iwo azigawa nawo pasitala. Phimbani ndi kuphika kuti pasitale amwe madzi ena, pafupifupi 2 minutes.
- Onetsetsani theka la tchizi. Zitha kukhala monga-zili mu mbale za pasitala zokhala ndi tchizi kapena zamasamba zowonjezera, ndikusakaniza ndi tchizi otsala, ndi kuphika mpaka tchizi usungunuke ndipo kusakaniza kukung'amba ndikuyamba kuvunikira pamwamba, pafupi maminiti 15. Kutumikira otentha.
Pangani patsogolo: Chitani chilichonse koma muchiwombeni mu uvuni. Ikani pasitala ndi msuzi, kusakaniza, kuika muphika, kuwonjezera pa tchizi, kuphimba ndi kuzizira kwa masiku awiri musanaphike. Onjezani maminiti pang'ono pa nthawi yopatsa ngati ikupita mu ozizira.
Khalani awiri: Pezani chophikacho ndi kuphika mu penti 9x13 masentimita kuti mudyetse anthu 8 mosavuta.
Yonjezani zowonjezera zambiri: Kodi mukufuna masamba ambiri? Palibe vuto. Ingobweretsani masamba ambiri ndikuganiza kuti mukusakaniza kuchuluka kwa kirimu kuti mutenge msuzi wochuluka.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 478 |
| Mafuta Onse | 20 g |
| Mafuta okhuta | 10 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 47 mg |
| Sodium | 652 mg |
| Zakudya | 59 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 18 g |