I-pasta enenkukhu, utamatisi nemifino - iresiphi yesinyathelo ngesinyathelo enesithombe * Isiphambano

Izinkukhu zezinkukhu (ubukhulu obuphakathi) - ama-4 ama-PC.
Utamatisi ovuthiwe - ama-7 ama-PC.
U-anyanisi (ophakathi) - 1 pc.
Garlic - ama-clove ama-2-3
Broccoli - 1 pc. (200 g)
Okunamathiselwe okolweni okweqile - 200-300 g
Usawoti kanye nopelepele ukunambitha
Iparsley noma i-cilantro - iqoqo elilodwa elincane
I-red bell pepper (enkulu) - 1 pc.
Amafutha omnqumo - nge-pasta
Amafutha emifino - ukuthosa

Amaprotheni 12.2 g
Amafutha 2.1 g
Amakhabhohayidrethi 20.1 g

Izinkonzo Ngesitsha Sonke: Izinkonzo ezi-4

Imiyalo yesinyathelo ngesinyathelo

Inkukhu kanye nePasta Yemifino isidlo esiphundu, esilula ukulungiselela ukudla esizokwehluka kakhulu ekudleni kwabantu abanamathela ku-PP. Ukwenza isidlo ekhaya kulula ngokuphelele uma ulandela izincomo ezivela kuresiphi yesithombe ngesinyathelo esichazwe ngezansi. Okuqukethwe kwekhalori le-pasta nenkukhu kuncane, futhi isethi yemifino ekhangayo izokwenza isidlo sibe mnandi futhi sibe nomsoco. Uma ufisa, ungenza unamathisela obabayo, kepha kulokhu udinga ukwengeza upelepele omncane kuzithako ezibonisiwe.

Isinyathelo 1

Hlanganisa zonke izithako ozidingayo bese uzibeka phambi kwakho emsebenzini wakho. Sika ifilimu ekhanyayo namahlule wamafutha kusuka ku-fillet. Geza utamatisi, amakhambi, upelepele wensimbi kanye ne-broccoli ngaphansi kwamanzi agobhozayo. Linganisa inani elidingekayo lokunamathisela.

Isinyathelo 2

Cwecwa u-anyanisi nama-clove ambalwa kagalikhi. Sika isiqu se-broccoli, sinzima kakhulu futhi sidinga isikhathi esengeziwe sokupheka. Hlukanisa imifino ibe yi-florets. Sika le fillet ibe yizicucu ezinkulu cishe ngesentimitha elilodwa nengxenye kuya kwamabili. Sika ipelepele yensimbi emagumbini, susa imbewu bese usika imifino ibe yimichilo emincane.

Isinyathelo 3

Sika utamatisi ube izingcezu, ungakwazi ngqo ngesikhumba, u-anyanisi - ube ngamacube amancane, bese udlulisa ugarlic ngomshini. Sika iparsley izingcezu ezincane. Sika ama-inflorescence ama-broccoli abe izingcezu ezincane. Gcwalisa ibhodwe lamanzi ulibeke phezu kwepani lesitofu nengeyona induku. Thela uwoyela wemifino phansi kwe-skillet futhi uma kushisa, engeza ugarlic oqoshiwe no-anyanisi. Pheka imizuzu engu-2-3, bese ufaka utamatisi oqoshiwe, inkukhu ne-broccoli. Faka isawoti nosawoti, uhlanganise kahle bese umboza. Nciphisa ukushisa nokumisa imizuzu eyi-10, uvuse ngezikhathi ezithile. Ngemuva kokuthi isikhathi esidingekayo sidlulile, engeza imichilo yopelepele, unyakazise futhi uvale isitsha ngesivalo.

Isinyathelo 4

Lapho amanzi ebilisa, engeza usawoti bese uthela uhhafu wethisipuni lamafutha omnqumo ukuze unamathisele ekuhlanganeni ndawonye. Faka i-pasta, uvuse bese upheka kuze kube yi-dente. Ngemuva kokupheka imizuzu engu-3-4 (ukuthola isibalo esinembe kakhudlwana, funda ukupakisha kukhiqizi, i-pasta eyenziwe ekhaya izothatha imizuzu embalwa ukuthi ilungele), lahla i-pasta ku-colander futhi, lapho umswakama omningi usudlulisa, udlulisele epanini kwezinye izithako bese uxuba. I-pasta esiphundu enama-kilojoule amancane enenkukhu nemifino, ephekwe ekhaya, eholwa iresiphi enezithombe zezinyathelo ngezinyathelo, isilungile. Fafaza ukuphakelwa kwamakhambi aqoshiwe ngaphambi kokuphaka. Jabulela ukudla kwakho!