Koetliso ena e kholo le e nang le boikutlo bo botle e phethehile ka likhoeli feela ha boemo ba leholimo bo batla bo le bobebe. E na le litlolo tse peli tsa Autumnal - mokopu le pecan - tse sebetsang hantle hammoho ho etsa pasta e monate e kang e ts'oarellang joaloka fettuccine e tloaelehileng ea Alfredo, empa e sa fumane letho ka lebese!
Sebeletsa sejana sena e le letsoho le nang le pelo kapa karolo e ikhethang; kaha e sebelisa mokopu oa makhapetla e le karolo ea motheo, u ka e thabela nako efe kapa efe ea selemo! 'Me karolo ea bohlokoa ka ho fetisisa ke hore ho nka metsotso e seng mekae feela ho pheha le ho qeta, e le hore u ka lokisa lijo tsena ka metsotso e 30 tlaase!
Ke kgothaletsa ho sebelisa blender e lebelo ho fumana ts'ebetso ea creamiest mongobo, empa leha e le ofe blender kapa esita le motsoako oa lijo o tla sebetsa mona hape.
Seo U tla se Hloka
- Paseka ea penne e 16 (o ka sebelisa mofuta ofe kapa ofe oa pasta oo u ka o ratang: li-spirals, elbow macaroni, esita le spaghetti!)
- 1 teaspoon oli ea mohloaare
- 1/2 teaspoon letsoai
- 1/4 teaspoon pepere e ncha e mongobo
- 2 cloves konofolo, minced
- 1/2 eiee e nyane, e ts'oetsoe le grated (hoo e ka bang 2 tablespoons grated)
- Oli e phehang 1 teaspoon e kang mohloaare kapa canola
- Kopi e le 1 e ka kenngoa ka mokopu (e seng motsoako oa mokopu!)
- 1/3 senoelo
- limatlafatsi tsa tomoso
- 1 teaspoon e eketsehileng letsoai
- 1 senoelo sa lebese la letsoai le sa tsoekere, joaloka almonde, soya, hemp, cashew
- 2/3 senoelo sa lipese tsa pecans
Kamoo U ka e Etsang
Pheha pasta ho latela litaelo tsa liphutheloana. Haeba u sebelisa pasta ea mahala ea gluten, etsa bonnete ba hore u hlatsoe ka metsi a pholileng ka mor'a hore u phehe. Ka mor'a hore pasta e phehe, khutlela pitseng 'me u tsoele pele ka teaspoon e 1 ea oli ea mohloaare le 1/2 teaspoon letsoai. Phunya ka bonolo ho apara pasta. Fafatsa le pepere e ntšo ebe u beha ka thōko ha u ntse u lokisetsa mongobo.
Ka sekotlolo se senyenyane (hoo e ka bang 2 ho isa ho tse 3 likarolo) futhumatsa konofolo ea minced, onion e nang le grate le oli e phehang ea teaspoon e 1 ho mocheso o phahameng ho fihlela konofolo le onion li monko o monate 'me li le lefifi, ka metsotso e ka bang 4.
Susumetsa hangata e le hore u se ke ua chesa konofolo le onion. Eketsa mokopu o entsoeng ka makotikoti, lijo tse nang le phepo ea tomoso, le letsoai le mofuthu ka mocheso o tlase ka metsotso e 5. Tlosa motsoako oa mokopu oa mokopu ho blender e lebelo le ho eketsa li-pecans. (U ka 'na ua lokela ho lumella mongobo hore o pholile nakoana pele u tsoela pele) Koahela motsoako ho fihlela moriko o le boreleli, o emisa le ho pata mahlakoreng a blender ha ho hlokahala.
Kenya moriri ho pasta e phehiloeng 'me u tsose ka bonolo ho apara ka ho feletseng. Sebeletsa hang-hang.
Boloka e setseng setsing se se nang metsi sehatsetsing ho fihlela ho matsatsi a mararo. Bakeng sa ho nolofatsa pele, lokisetsa feela mongobo le ho fetisetsa setsing se sireletsehileng sa lehare kapa seaparo. Mofuthu o bonolo ka mofuthu o mofuthu o mofuthu 'me u kenyeletse pasta e phehiloeng bakeng sa lijo tse bonolo tsa letsatsi le beke!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 504 |
| Total Fat | 18 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 471 mg |
| Li-carbohydrate | 73 g |
| Fiber Fiber | 5 g |
| Liprotheine | 15 g |