Likokoana-hloko tse bonolo haholo li etsa hore palesa ena e be ea lijo-thollo tsa koro haholo. E entsoe ka pepere ea tšepe, pepere ea poblano, onion, konofolo, langa le le lej le cicantro e entsoeng ka lekhetlo le le leng 'me e e-na le cheese e thata e nang le grate. Ena ke monyetla o motle oa ho leka tekanyo e fapaneng ea cheese ea Mataliana ho feta tloaelehileng. Haeba u emisa ka lebenkele la lireschorente, nka li-Asianago kapa li-Romano chisi ho ea holimo, kapa, ha u ntse u batla ntho eo u ka e etsang ka seo u nang le sona, cheese ea Parmesan le eona, ke hantle feela.
Sebelisa pasta eohle ea koro ho etsa hore pasta ena ea limela e behe bophelo bo botle hantle, 'me ka linako tsohle u ka tlohela chisi bakeng sa risepe ea vegan pasta primavera (kapa holimo ho eona ka tomoso e nyenyane ea phepo e ntle , haeba u khetha).
Lekhasi lena la limela le lijo tsa meroho le lijo tsa meroho tse amoheloang ke mokhatlo oa Wheat Foods Council.
Seo U tla se Hloka
- 1 senoelo se tšolotsoeng pepere ea tšepe
- 1 senoelo se hlahisitsoeng ka poblano, pasilla kapa pepere ea anaheim
- 1 senoelo se tšositsoe eiee
- 2 cloves konofolo, e tšolotsoeng
- 1 senoelo sa tamati, e hlabiloeng
- 1/2 senoelo se secha sa cilantro (ho ikhethela)
- 1/4 senoelo sa eiee e tala, e qhibililoeng
- Li-ounces tse 8 tsa pasta kaofela
- 2 tbsp oli ea mohloaare
- 1/2 senoelo sa grated chisi (Asiago kapa Romano kapa esita le chisi ea Parmesan)
Kamoo U ka e Etsang
Pele, pheha pasta eohle ea koro ho latela litaelo tsa sephutheloana; nōka hantle, 'me u behele ka thōko.
Ha pasta e ntse e pheha, sautee pepere e tšehali e khethiloeng, e monyenyane, pasilla kapa pepere ea anaheim, le onion, konofolo le litamati ka oli e le 'ngoe ea oli ea mohloaare ho fihlela e le bonolo, hoo e ka bang metsotso e 3-4. Etsa bonnete ba hore o sebelisa pan e kholo bakeng sa sena, kaha o tla eketsa paseta eohle e latelang.
Ka mor'a moo, eketsa pasta e phehiloeng 'me u kenye sopho e' ngoe e setseng ea oli ea mohloaare.
Susumelletsa metsotso e 2 ho qhalakanngoa le ho kopanya ho fihlela o kopanya hantle le tsohle li halefile.
Tlosa mocheso 'me u tšollele sekotlolo sa tšebeletso haeba u se sebelisa, ebe u fafatsa li-cilantro, li-scallions, le chisi holim'a li-pasta tse phehiloeng le li-veggies.
Thabela lijo tsa hau tsa mantsiboea tse bonolo le tse nang le phepo!
Litšebeletso: O etsa li-servings tse tšeletseng tsa koro e feletseng ea koro
Khalori ka ho sebeletsa: 236
Mokhoa o nepahetseng: Sehlabelo se seng sa sejana sena se fana ka hoo e ka bang: lik'hilojule tse 236; 6 g mafura (4 g e tletseng); 17 mg k'holeseterole; 244 mg sodium; 37 g lik'habohaedreite; 6 g, fiber; 12 g protheine; 36 mcg folate le 2 mg ea tšepe.
Joaloka risepe ee? Mona ho na le lijo tse ngata tse bonolo tsa li-pasta tseo u ka li thabelang:
- K'hemik'hale e nang le mafura a mafura a mafura a marang-rang
- Litapole tse omisitsoeng tsa letsatsi le marang
- Peō ea thollo ea koro e qalang ka pelepele
- Pente ea lemon le ea phaine ea cappellini pasta
- Mefuta e monate ea lijo tsa pasta
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 283 |
| Total Fat | 8 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 6 mg |
| Sodium | 147 mg |
| Li-carbohydrate | 44 g |
| Fiber Fiber | 4 g |
| Liprotheine | 10 g |