Sejo sena se potlakile, se bonolo, se nang le phepo, se leka ka mokhoa o monate, 'me se sebetsa ka meroho ea mefuta eohle. Mofuta o motle oo re o ratang mona ke boholo ba lacianto kale , eo hangata e bitsoang dino Kale, Tuscan kale, kapa khale-e senya le ho e khaola ka lithane tse lesesaane ho kopanya le pasta. Hangata khale , khale Russian, Swiss chard, meroho ea li-collard, kapa meroho ea turnip ke tsona tsohle tse kgetho tse kholo hape. Na u batla sethunya? Leka mosetareta meroho .
Sebelisa pitsa e le 'ngoe ea metsi ho qeta li-meroho pele u pheha pasta ebe u pheha sejana kaofela ka pitsa e le hore u hloekise.
Seo U tla se Hloka
- 1 bunch ho pheha meroho (kale, lacianto kale, li-collard, meroho ea turnip , chard)
- 1 tbsp. letsoai le letle la leoatle le ho feta ho latsoa
- 1 lik'hilograma tsa spaghetti kapa lipuo
- 2
- li- filets anchovies (ho ikhethela)
- 4 cloves konofolo
- 2 tbsp.
- oli ea mohloaare
- 1/4 ho 1/2 teaspoon khubelu ea pepere e tsoeu (ka khetho)
- Likopi tse 3/4 tse ncha tse entsoeng ka lero le kang la Parmesan, Asiago, kapa lilemong tsa khale
- Pecorino
Kamoo U ka e Etsang
- Tlisa phepo e kholo ea metsi. Ho sa le joalo, chesa 'me u hlatsoe meroho , u siee makhasi a phetse.
- Kenya 1 tablespoon ea letsoai ho a phehile metsi . Kenyelletsa meroho le blanch ho fihlela ho phunyeha, ho tloha metsotsoana e 30 ho ea ho metsotso e 2 bakeng sa lacianto kale, sebelisa litekete kapa khaba e slotted ho tlosa makhasi ho colander le ho e hlatsoa tlas'a metsi a pholileng.
- Pheha pasta ho fihlela o loma. Drain e bolokile 1/2 senoelo sa metsi a phehang ebe o behella ka thōko.
- Ho sa le joalo, khaola li-anchovies, haeba u sebelisa, konofolo le meroho e phehiloeng.
- Hang ha pasta e tšoloa, khutlisetsa pitsa ho mocheso o molelele. Eketsa oli, konofolo, pelase ea pepere, haeba u sebelisa, le li-anchovies, haeba u sebelisa. Pheha, e hlohlelletsa ho fihlela konofolo e khutla ka khauta e nyane ka ho fetisisa.
- Eketsa meroho e khethiloeng mme u hlohlelletse ho kopanya. Eketsa metsi a bolokehileng mme o tlise ho pheha. Eketsa pasta, tsosang ho kopanya, le ho tlisa pheha. Tlosa mocheso. Hlahisa halofo ea chisi e shredded. Latsoang 'me u kenyetse letsoai ho latsoa, haeba u rata.
- Arola pakeng tsa lipoleiti kapa likotlolo tsa pasta, o khabisitsoeng ka chisi e setseng e tsitsitsoeng mme o sebetse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 343 |
| Total Fat | 12 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 18 mg |
| Sodium | 2,072 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 3 g |
| Liprotheine | 18 g |