Wakanga uchiziva here kuti iwe unogona kunakidzwa neaunofarira pasta ndiro nenzira ine hutano uye pasina kukanganisa kudya kwako? Pasta chikafu chakasiyana-siyana chekunyaradza icho chinowanzo kubviswa kubva mukudya nekuda kwekuwanda kwayo kwekoriori. Neresipi ye light base hupfu hwema noodles kana gnocchi, izvi hazvichazovi dambudziko. Iyi imwe nzira yakaderera mumacalorie, inopa chete 150 pasevhisi, uye inoremerwa nezvinovaka muviri zvinobatsira.
Mukuwedzera, mukanyiwa uyu wakakwana pakuwedzera mavara ane mavara uye ane utano kune ndiro dzako. Iwe unogona kusanganisira zvinhu zvakasikwa zvakadai se sipinachi, karoti o madomasi, iyo isingangoshanduri maonero ekuona kwendiro, asiwo kuwedzera vitamini y antioxidants zvakakosha. Zvakanakisa pane zvese ndezvekuti, kuve resipi inosiyana-siyana, unogona kuigadzirisa zvinoenderana nezvaunofarira uye zvaunoda.
Ingredients kuti chiedza base mukanyiwa
- 400 g ye upfu hwegorosi hwakatsetseka
- 200 g yeupfu hwakawanda hwegorosi 0000 (isiri kusimuka)
- 2 varungu vezai
- 3 cucharadas ye aceite
- Chidimbu chegungwa munyu
- Mvura inodziya (sezvaidiwa)
Izvi zviri nyore zvinongedzo zvinoita kuti zvive nyore kwauri kuti unakirwe zvimwe manoodles o utano gnocchi. Semuenzaniso, iyo hupfu hwese hwegorosi akapfuma mu fiber, iyo inopa satiety yakakura uye inobatsira kudzora mudumbu. Uyezve, kushandiswa kwe mazai machena inoderedza zvakanyanya kuwanda kwemafuta akazara.
Nzira yekugadzira mukanyiwa
Kugadzirira iyi mukanyiwa yakareruka iri nyore kwazvo. Tevedza matanho ari pasi apa kuti uwane mukanyiwa wakakwana:
- Panzvimbo yakachena, sanganisa hupfu.
- Gadzira tsime pakati woisa mazai machena, mafuta uye munyu wegungwa.
- Wedzera mvura inodziya zvishoma nezvishoma uchikanya kusvika wawana a homogeneous mass, yakasimba asi inochinjika.
- Gurai mukanyiwa muzvidimbu zviduku, zvifukidze nemucheka uye regai vazorore 15 maminitsi.
- Buritsa bhandi rega rega nepini inotenderedza kune yaunoda ukobvu: anenge 2 mamirimita zvenoodles kana 1 masendimita zve gnocchi.
- Pama noodles, cheka mukanyiwa kuita zvidimbu zvitete. Kana uchida gnocchi, cheka zvidimbu zvidiki uye uzvigadzirire uchishandisa forogo.
Kana iwe uchitsvaga kumwe kufemerwa, unogona kutarisa yedu resipi ye mapuroteni-akapfuma ndiro kusanganisa neiyi pasta yakareruka.
Pasta yemavara: sarudzo ine hutano uye yekugadzira
Kuwedzera mavara akajeka kune pasta yako haingoite kuti inakidze, asi inowedzerawo yavo kukosha kwehutano. Heano zvimwe zvingasarudzwa:
- Sipinachi: Muriwo uyu unopa ruvara rwakanyanya rwegirinhi, pamusoro pekuve tsime rakanakisa re hierro y vhitamini C.
- Makarotsi: Yakanakira kuwana orange tones uye kuwedzera beta carotenes, izvo zvinokurudzira hutano hwekuona.
- Tomato: Yakakwana kune yakatsvuka ruvara uye yakapfuma mukati lycopene, antioxidant ine simba.
Kuti ubatanidze miriwo iyi mukanyiwa, wakambozvikuya kusvikira wawana puree. Isanganise pamwe chete nemvura yakanyorova usati wawedzera hupfu, kugadzirisa huwandu hwemvura kana zvichidiwa. Nenzira iyi, iwe uchagadzira pasta isingangonakidze chete, asiwo inotaridzika inoyevedza uye ine hutano.
Healthy dipping sauce sarudzo
Kunakidza kwekupedzisira kwepasta ndiro yako inobva pakuti unoibatanidza sei. Heano mamwe low calorie sauces:
- Tomato sauce yakagadzirwa kumba: Yakanakira chikafu chekare, inoshandisa matomatisi matsva, garlic uye basil.
- Pesto chiedza: Gadzirira pesto yakareruka nekuderedza huwandu hwemafuta uye kushandisa maarmond panzvimbo yepine nuts.
- Alfredo sauce yakakodzera: Sarudzo ine creamy yakagadzirwa nelight cream cheese uye skimmed mukaka.
- Vegetable-based sauces: Sezvakaita zucchini kana mushroom cream, izvo zviri chiedza uye zvinonaka.
Rangarira kuti masosi emumba anogara achifarira kune maindasitiri, sezvo iwe uchidzora zvinongedzo uye kudzivirira zvisingakoshi zvekuwedzera. Kuti uwane mamwe mazano, shanya yedu utano mabikirwo chikamu.
Mazano ekuchengetedza nekuchengetedza mukanyiwa
Kana ukagadzira mukanyiwa wakawanda kupfuura waunoda, usanetseka. Unogona kuzvichengeta zviri nyore:
- Mufiriji: Putira mukanyiwa muhuputi hwepurasitiki kana kuuchengeta mumudziyo usina mhepo. Inogara iri nyowani kusvika 2 mazuva.
- Mufiriji: Gadzira ma noodles kana gnocchi woisa patireyi. Kana yaoma chando, zvitumidze kumabhegi asingapindi mhepo kuti azvichengete kusvika 3 mwedzi.
Paunenge uchibika pasta yakaomeswa, hazvidikanwi kuti uibvise pakutanga. Bika zvakananga mumvura inofashaira kuti uchengetedze kugadzirwa kwayo.
Kunakidzwa nepasita uchiona kudya kwako kwave nyore kupfuura nakare kose. Edza neakasiyana mavara uye sosi musanganiswa kuti ugadzire yakasarudzika uye ine hutano ndiro inozofadza mukanwa mako pasina mhosva.