Nakhu okunye okumnandi okuyi-weekday pasta okudla ngayo etafuleni ngemizuzu engaba ngu-20. Amathiphu okugcoba ama-asparagus nama-peas aluhlaza, agwetshiwe kuze kube yilabo abathintekayo kuphela, ajoyine umhlaba, ahlaziye utamatisi omisiwe oshisa ilanga nama-chives okomnandi okwemvula yasentshonalanga nanoma iyiphi i-pasta emfushane e-dente, njenge-fusilli, farfalle, gemelli, noma ipeni. Ngaphandle kokubilisa i-pasta nokugcoba isisu se-asparagus nama-peas, cishe akunakupheka! Bheka iziphakamiso ezihlukile ngezansi iresiphi ngokwayo ngemibono kwezinye izithako ongayengeza. Yenziwe njengoba-yile, lokhu isidlo kwenzeka ukuthi akusiyo kuphela imifino, kodwa futhi i-vegan.
Okuzokwenza
- Ama-ounces angu-11 noma i-3/4 pounds (ama-gramu angu-320) kwanoma iyiphi i-pasta emfushane
- Iziqu ezingu-20 ze-asparagus
- 1 indebe fresh peas eluhlaza
- 20 Utamatisi omisiwe welanga (ephakanyiswe ngamafutha omnqumo), ugonywe
- 1 i-clove garlic, ehlutshiwe futhi echotshozwe kancane ngehlangothini elingaphansi lommese womkhandi
- 4 wezipuni amafutha omnqumo extra virgin
- Usawoti olwandle oluhle kanye nomsundu omnyama omusha, ukunambitha
- I-bunch encane ye-chives, eqoshiwe
Indlela Yokwenza
Faka ibhodlela elikhulu, elimboziwe lamanzi anosawoti phezu kokushisa okuphezulu ukuze ubilise i-pasta.
Geza uphinde usule i-asparagus bese uvala iziphetho. Sika izikebhe ze-asparagus zibe izingcezu ezingu-3 kuya ku-4 intshi. Hlanganisa izingcezu ze-asparagus nama-peas bese uwahambisa ndawonye kuze kube yilapho usethenda. Gcoba kahle bese udluliselwa esitsheni esikhulu sokukhonza.
Hlanganisa utamatisi omisiwe welanga zibe yizicucu ezi-1-intshi bese ufaka esitsheni sokukhonza kanye ne-clove ka-garlic.
Hlanganisa ukuhlanganisa imifino. Gcoba imifino enamafutha omnqumo angaphilile, hlanganisa kahle ngokugqoka yonke imifino, kanye nenkathi ukunambitha usawoti kanye nosawoti.
Lapho amanzi efika ngamathumba ahambayo, engeza i-pasta bese upheka ku-dente. Gcoba kahle i-pasta bese uyidlulisela esitsheni sokukhonza. Hlanganisa kahle ukusabalalisa imifino ngokulinganayo, wengeze enye i-spoonful yamafutha omnqumo angaphezulu, uma kunesidingo. Susa bese ulahla i-clove ka-garlic. Khonza, ukufafaza ama-chives oqoshiwe phezu komunye okhonza njengendwangu.
Izinguquko:
- Faka indawo ye-peas ngama-olives angu-24 omnyama (usawoti- noma ophuzwa ngamafutha), ukhonjiswe futhi ulayishwe ngesigamu ngobude. (Noma engeza iminqumo ngaphezu kwama-peas.)
- Faka indebe ye-1/2 (ama-ounces ama-4/115 amagremu) we-kiriki ushizi noma elinye ushizi elithambile, elimnandi kuya kwimifino kanye ne-ladleful yamanzi okupheka ngaphambi kokuxuba kanye ne-pasta. (Uma ufisa, ungakwazi ukuhlanza imifino kanye nokhilimu ushizi ndawonye, ​​usebenzisa i-blender, noma i-processor yokugcoba ngesandla, ukuze wenze i-sauce eluhlaza.)
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 659 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 0 mg |
| I-sodium | 133 mg |
| Ama-carbohydrate | 111 g |
| I-Fiber Dietary | 17 g |
| Amaphrotheni | 23 g |