Lesi sidlo siyashesha, kulula, sinomsoco, silinga ngokumnandi, futhi sisebenza nemifino yazo zonke izinhlobo. Uthando lwethu oluthandayo lapha li-kale lacianto , elivame ukubizwa ngokuthi i-dino kale, i-Tuscan kale, noma i- kale black- iblanch bese ilinquma libe amathoni amancane ukuze zihlanganise ne pasta. I-kale evamile , i- kale kale yaseRussia, i-Swiss chard, i-collard imifino, noma imifino ye-turnip nayo yonke into enhle kakhulu. Ufuna ukukhakha kancane? Zama imifino yesinaphi .
Sebenzisa ibhodlela elifanayo lamanzi ukugcoba imifino ngaphambi kokubilisa i-pasta bese upheka isitsha sonke ebhodweni elithile ukuze uthole ukuhlanza okuncane.
Okuzokwenza
- 1 bunch ukupheka imifino (kale, lacianto kale, imifino collard , imifino isiphequluli, chard)
- 1 tbsp. usawoti usawoti omuhle kanye nokuningi ukunambitha
- I-spaghetti engama-1 noma isi-lingu
- 2
- amafayela we- anchovies (okukhethwa kukho)
- 4 clove garlic
- 2 tbsp.
- Amafutha e-Olive
- 1/4 kuya 1/2 isipuni elibomvu pepper flakes (ozikhethela)
- Izinkomishi ezingu-3/4 ezishaye ushukela ezinjengeParmesan, i-Asiago, noma asebekhulile
- Pecorino
Indlela Yokwenza
- Letha amanzi amaningi emathumba. Phakathi naleso sikhathi, u-trim bese ugeza imifino , ushiya amaqabunga aphelele.
- Engeza isipuni 1 sosawoti emanzini abilayo . Engeza imifino kanye ne-blanch kuze kube yilapho i-wilted, kusukela kumasekhondi angu-30 ukuvula imizuzu engu-2 ye-lacianto kale, sebenzisa i-tongs noma i-spolot slotted ukususa amaqabunga abe yi-colander bese uwahlanza ngaphansi kwamanzi apholile.
- Bilisa pasta kuze ithenda lilume. Ukukhipha ibhodlela elilodwa le-1/2 yeketshezi lokupheka bese ubeka eceleni.
- Okwamanje, nquma ama-anchovies, uma usebenzisa, i-garlic, nemifino ephekwe.
- Uma i-pasta idliwe, buyisela ibhodlela ekushiseni okuphakathi. Engeza amafutha, i-garlic, ama-pepper flakes, uma usebenzisa, nama-anchovies, uma usebenzisa. Ukupheka, uvuselele kuze kube yilapho igallic iphenduka kancane kancane igolide.
- Engeza imifino eqoshiwe futhi uvuselele ukuhlanganisa. Engeza amanzi alondoloziwe futhi ulethe ngamathumba. Engeza i-pasta, uvuselele ukuhlanganisa, futhi ulethe ngamathumba. Susa ukushisa. Hlanganisa isigamu seshizi e-shredded. Yidla bese ufaka usawoti ukunambitha, uma uthanda.
- Hlukanisa phakathi kwamapuleti noma izitsha ze-pasta, uhlobise nge ushizi osihliwe osele bese ukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 343 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 18 mg |
| I-sodium | 2,072 mg |
| Ama-carbohydrate | 41 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 18 g |