Le recipe elula epholile e-broccoli pasta yenza ukudla okusemnandi kwansuku zonke ngesaladi eliphosiwe , noma uyikhonze njengendwangu yecala ngenyama enomisiwe, inkukhu, noma inhlanzi kanye utamatisi osikiwe. Isidlo sizobe sesilungele kumaminithi angaphansi kwengu-30!
Inhlanganisela yamahhashi aseParmesan ahlanzekile ne-bhotela kanye nekhilimu enzima yenza i-sauce efana ne-broccoli enothile futhi enhle kakhulu. Kuyinto isidlo uzokwenza kaningi!
Uma ungenayo isisekelo se-basil, sebenzisa cishe ithisipuni elilodwa le-basil elimisiwe. Ungase uthande le recipe nge-clove noma u-garlic amabili.
Uma ungenayo i-broccoli esisha, sebenzisa ama-ounces angu-12 kuya kwangu-16 we-floccoli efriziwe efriziwe. I-steam i-broccoli esiteshini se-stovetop noma kwi-oven microwave elandela izikhombisi zephakheji.
Okuzokwenza
- I-pasta ayi-8 ama-ounces
- I-bunch ephekwe i-broccoli florets, idonswe, noma cishe izinkomishi ezine ze-florets *
- Amaqabunga ama-5 ase-basil ahlanzekile
- 3 wezipuni ibhotela
- 3/4 indebe enzima kakhulu
- 1 indebe egayiwe i-Parmesan ushizi
- Dash usawoti (noma ukunambitha)
- Dash pepper omusha omusha (noma ukunambitha)
Indlela Yokwenza
- Beka amapulangwe e-broccoli epanini eline-intshi yamanzi angu-1. Letha emathumba, umboze i-pan, nesithameli kuze kube yilapho i-broccoli ithenda, cishe amaminithi angu-5. Sula kahle. Ngaphandle kwalokho, faka ama-broccoli florets esitokisini se-steamer phezu kokumamanzi kwamanzi kanye nesithamela imizuzu engaba ngu-5, kuze kufike ithenda.
- Faka i-broccoli egxiliwe ku-processor yokudla ehambisana nensimbi yensimbi. Engeza i-basil, ibhotela, ukhilimu kanye ne-Parmesan ushizi. Pulse ukuhlanza ingxube. Shiya ithole kancane noma lihlanzeke kuze kube yilapho libushelelezi.
- Nambitha ingxube ye-broccoli kanye nenkathi ngosawoti kanye nopelepele, ukunambitha. Hlanganisa kahle.
- Letha umkhumbi omkhulu wamanzi anosawoti emathumba. Engeza i-pasta bese uyipheka ngokulandela izincomo zephakheji. Sula kahle.
- Esikhathini esitsheni sihlanganisa iphasika elishisayo elinomshini we-broccoli. Hlanganisa ukuhlanganisa kahle. Khonza ushisayo njengesitsha sokudla noma isidlo esikhulu. Nikeza ushizi owedlula iParmesan etafuleni.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 573 |
| Inani lamafutha | 32 g |
| I-Fat egcwele | 20 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 91 mg |
| I-sodium | 489 mg |
| Ama-carbohydrate | 54 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 19 g |