Sinalo lokhu njengesidlo se-dish esilula esisodwa endlini yami eningi lamasonto onke. Uma ngizizwa nginempilo engcono, ngizosebenzisa ngisho ne- pasta yonke yengqolowa - i-broccoli ne-walnuts iphakamisa kahle ukuthungwa kwe-heartier. Funda iresiphi ngaphambi kokuthi uqale; ungaqala ukupheka i-broccoli nokugcoba ama-walnuts ngenkathi ama-pasta amanzi ngamathumba kanye nabapheki be-pasta.
Qaphela ukuthi i-broccoli kule recipe iphekwe ngaphesheya kwesigaba sesithenda esiphundu abaningi abantu abaqaphela impilo beye bajwayele. Ikhona namanje amavithamini amaningi, futhi ukuthungwa okuncane kuyasiza ukuba ibe "isoso" sephasika. Zama ukubona ama-flavour amaningi kanye nokusetshenziswa kwe-broccoli.
Okuzokwenza
- I-1/2 kuya kweyitidi *
- ama-pasta amagobolondo , ipeni, noma i-fusilli (ukolweni wonke usebenza kahle, uma uthanda)
- Amakhilogremu amabili ayi-broccoli
- 3 clove garlic
- 1 inkomishi walnuts
- 2 Amathebula
- amafutha omnqumo kanye / noma ibhotela
- 1/4 isipuni
- ama-flakes abomvu abomvu (ozikhethela)
- 1/2 indebe entsha ye-pecorino, i-parmesan, noma enye ushizi onzima, kanye nokunye okuhlosiwe
- 1 Usawoti we-tablespoon we-pasta amanzi, 1/2 ithisipuni kahle usawoti usawoti we-sauce, kanye nokuningi ukunambitha
Indlela Yokwenza
- Hlangisa ihhavini ku-375 ° F. Letha amanzi amaningi emathumba. Engeza usawoti okwanele (mhlawumbe ngo-isipuni 1) ngakho amanzi athokoza kancane usawoti. Engeza i-pasta bese upheka kuze kube yilapho ithenda luma. Ngesikhathi ama-pasta epheka, phonsa cishe 1 indebe yamanzi okupheka bese uwagcina. Hlanganisa i-pasta.
- Phakathi naleso sikhathi, cwilisa i-broccoli (gweba ama-stalks bese uwagcoba ngenkathi upheka, uma uthanda) bese uhlukanisa imiqhele ibe yi-florets enkulu. Sika ama-florets zibe ezincane, cishe ngo-1/2-intshi yonkana. Beka eceleni. Faka ikhasi bese uqeda ugarliki bese ubeka eceleni.
- Cishe ubombe ama-walnuts bese uwafaka ebhodini lokubhaka noma ucezu lwesilwane bese ubhaka kuze kube yilapho usutshenzisiwe, imizuzu emihlanu kuya kwemi-10. Setha i-timer bese uhlola ama-walnuts kusuka ekukhanyeni ukushiswa ngokushesha. Beka ama-walnuts eceleni.
- Esikhathini esikhulu sokupaka epanini noma ususe i-pan phezu kokushisa okuphakathi, faka amafutha kanye / noma ibhotela, i-broccoli, ne-1/2 isipuni sosawoti. Ukupheka, uvuselela ngezinye izikhathi, kuze kube yilapho i-broccoli iphendulela ukukhanya okukhanyayo, imizuzu engaba ngu-3. Engeza i-garlic kanye nama-flakes ebomvu, uma usebenzisa, upheka, ugqugquzela, kuze kube yiphunga elimnandi, cishe ngomzuzu owodwa.
- Engeza nge-1/2 indebe yamanzi okupheka okupheka pasta ku-broccoli. Ukumboza, ukunciphisa ukushisa kuya ephakathi, bese upheka kuze kube umculi we-broccoli othayayo, imizuzu emi-3 kuya kwemihlanu. Engeza amanzi amaningi okupheka uma iphoyinti loma.
- Engeza i-pasta ephekiwe ku-broccoli, uphonsa ukuhlanganisa kahle. Engeza ama-walnuts bese uphonsa ukuhlanganisa. Engeza ushizi bese uphonsa ukuhlanganisa. Yidla bese ufaka usawoti uma uthanda. Khonza ushisayo, uphonse nge-shizi ngaphezulu.
* Yebo, lokho kuyindlela enkulu. Ngithole ukuthi i-peopl inezinkanuko eziningi ezisetshenziselwa i-pasta; le sauce yanele imali ye-pasta, kodwa abanye abantu bangathola ama-ounces angu-4 ngomuntu ngamunye.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 489 |
| Inani lamafutha | 31 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 9 mg |
| I-sodium | 2,032 mg |
| Ama-carbohydrate | 44 g |
| I-Fiber Dietary | 10 g |
| Amaphrotheni | 18 g |