I-Low-Calorie Pesto nePasta

I-Pesto isetshenziswa nge-basil fresh, i-pine nati, i-garlic, amafutha omnqumo ne- Parmesan ushizi. Nakuba kunezimo eziguquguqukayo kule iresiphi - ungashintsha isisekelo semifino ehlukile, noma usebenzise ama-walnuts esikhundleni samantongomane angaphansi kwamapayipi - amantongomane kanye noshizi oletha amakholori amaningi iresiphi.

Kwezinye zokupheka ze-pesto, ushizi lweParmesan empeleni luyikhethelo; Ngiye ngigcina lapha kodwa nginqume inani kancane ukuthi ngisahambisa ukunambitheka kwe-tangy ngaphandle kwama-khalori. I-Parmesan ephezulu izoba ne-flavor eyengeziwe, ikuvumela ukuthi usebenzise kancane ngenkathi uthola imiphumela efanayo enhle.

Ukuze uthole ukunambitheka okucebile, kungcono ukugcoba amantongomane epayini ngaphambi kokungezela ku-processor yokudla. Futhi ukuze uthole i-mince engaguquki egaziniki, faka ama-clove ku-processor yokudla kuqala futhi uphawule izikhathi ezimbalwa ukuze uqale inqubo yokuchofoza.

Enye indlela yokusika ama-kilojoule ukusebenzisa i-pasta encane noma ukuqeda ngokuphelele. I-Pesto iyi-topping enkulu yenkukhu ehlutshiwe noma inhlanzi, okungeziwe okugqamile ku-quinoa nokumangala okumnandi okwenziwe ngemifino egosiwe.

Okuzokwenza

• 12 oz. i-spaghetti yengqolowa
• 1 i-clove enkulu yegalikhi
• 1 inkomishi ekhishwa amaqabunga ase-basil, ahlanzwe ngeziqu zisusiwe
• 1 Tbsp
• i-pine nuts , okungcono ifakwe ku-toasted
• 3 Tbsp ushizi we-Parmesan ovuthiwe
• 2 Tbsp amafutha omnqumo
• 1/4 tsp usawoti, noma ukunambitha

Indlela Yokwenza

1. Letha amanzi amaningi emathumba. Engeza i-spaghetti, bese upheka amaminithi angu-8 kuya kwangu-10, noma kuze kube dente, bese uvula.
2. Phakathi naleso sikhathi, ku-processor yokudla noma i-blender, hlanganisa i-garlic, i-basil ne-pine nuts kanye nenqubo kuze kube yilapho igcinwe kahle. Engeza ushizi nenqubo kuze kuhlanganiswe kahle. Thela amafutha kancane kancane nge-tube yokuphakelayo, ubukele kuze kufike ukuvumelana okufisayo. Isizini ngosawoti.
3. Dweba le pasta kanye ne-pesto sauce bese ukhonza ngokushesha.

Ngokusebenzisa ama-calories 250

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	214
Inani lamafutha	7 g
I-Fat egcwele	1 g
I-Fat Unsaturated	4 g
I-cholesterol	2 mg
I-sodium	156 mg
Ama-carbohydrate	31 g
I-Fiber Dietary	6 g
Amaphrotheni	10 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)