Lejoe lena le thahasellisang la lelapa la pasta le na le sauce e ikhethang ea nama ho etsa penne kapa li-pasta tse tla thabisa bana le batho ba baholo ka ho tšoanang. Moriana oa tomate le moriana oa nama oa nama oa nama oa nama oa nama oa khomo o ka fetoloa ka litsise tsa Italy. Kapa sebelisa li-turkey tsa fatše kapa likhoho haeba u sa je nama e khubelu. Haeba u rata mongobo oa limela, tsoela pele ho tlohela nama. Kenya cheese e eketsehileng bakeng sa protheine haeba u ka rata. Ho nkeloa sebaka ka nama ea limela (mohlala, TVP, Gimme Lean) ke kgetho e 'ngoe.
Tse ling tsa seroti, celery, le onion li eketsa tatso le limatlafatsi ho sauce. Ho na le veine e nyane ka sejana, empa u ikutloe u lokolohile ho e nkela metsi kapa moro haeba u sa tsotelle ho pheha ka joala.
Ka holim'a casserole ea pasta e nang le cheese ea Parmesan e phatlolohileng pele u sebeletsa le ho ja. Eketsa bohobe ba French bohobe, mekotla e teteaneng, kapa bohobe ba konofolo ho thusa ho etsa sena lijo tse khotsofatsang, kapa ho eketsa salate ea Cesare kapa meroho e sa apereng hantle ea selemo.
Seo U tla se Hloka
- Supuni e le 'ngoe ea oli ea mohloaare e natefileng
- 1/2 senoelo sa onion e khethiloeng
- 1 rantipole e nyenyane (e peeled le e khahlehang e shredded)
- 1 nkhono ea celery (e khaotsoeng hantle)
- 1/4 senoelo metsi
- Li-ounces tse 8 tse omeletseng nama ea khomo (kapa ho feta bakeng sa mongobo o ts'oarellang)
- 1 e nyenyane ea clove garlic (e sithabetseng le ea minced)
- 1/4 senoelo se omileng veine e tšoeu
- 1 tablespoon phofo e nang le morero
- 1/3 senoelo sa tamati ea tamati
- Likotlolo tse 1 1/2 lebese,
- arotsoe
- 3/4 teaspoon letsoai
- 1/2 teaspoon pepere e ncha e mongobo
- 1/2 teaspoon e omisitsoeng lekhasi la oregano, e phunyeletsoeng
- 1/2 teaspoon e omisitsoeng ka lekhasi basil
- Litekete tsa li-ounces tse 12 (kapa lihlopha)
- 3 tablespoons grated Parmesan chisi (hammoho le ho sebeletsa)
Kamoo U ka e Etsang
- Ka pane e khōlō ea skillet kapa saute, oli ea mocheso ka mocheso o mofuthu. Kenya onion 'me u phehe, khafetsa u susumetsa, ho fihlela u nolofalitsoe. Hlohlelletsa karoti e shredded, celery e khethiloeng, le 1/4 senoelo sa metsi; pheha ho fihlela meroho e le bonolo 'me metsi a fetohile mouoane, hoo e ka bang metsotso e 5 e telele.
- Eketsa nama ea khomo ea meroho le ho pheha ho fihlela e soeufalitsoe mme e se e se pinki, kapa hoo e ka bang metsotso e 4. Eketsa konofolo mme u phehele metsotso e 1 e telele, u tsosa kamehla.
- Eketsa veine mme u phehe ho fihlela mokelikeli o fetohile mouoane ka metsotso e 5.
- Hlohlelletsa phofo 'me u phehe, u hlohlelletse, metsotso e 2. Kenya phaati ea tamati, 1/2 senoelo sa lebese, letsoai, pepere le oregano. Fokotsa mocheso le ho omisa, hangata ho susumetsa, ho fihlela lebese le kenngoa.
- Tsoela pele ho pheha ho fihlela moriko o lemeletse, butle-butle eketsa senoelo sa lebese se setseng. Pheha ka mocheso o tlaase ka metsotso e ka bang 15 ho isa ho e 20 e telele.
- Ho sa le joalo, paseta ea pente e phehoang ka pitsa e kholo ea metsi a letsoai a phehisitsoeng ka mor'a lipatlisiso ho fihlela ho bonolo; kha metsi hantle.
- Fetisetsa moriana ho sekotlolo se seholo sa boleng. Kenya phata ea penne le cheese ea Parmesan; ho lahla pasta ka pente. Fafatsa chisi e ling ea Parmesan holim'a sekotlolo sa pasta mme u sebeletse ho feta tafoleng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 503 |
| Total Fat | 13 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 42 mg |
| Sodium | 379 mg |
| Li-carbohydrate | 71 g |
| Fiber Fiber | 5 g |
| Liprotheine | 25 g |