Ihe oriri a na-atọ ụtọ ndị ezinụlọ a na-agbakwụnye ihe dị iche iche na-eme ka ihe na-eme ka penne ma ọ bụ ziti pasta ga-amasị ụmụaka na ndị okenye. Achịcha tomato na beef nwere ike gbanwee ya na ntanaka Ịtali. Ma ọ bụ jiri nsị ala ma ọ bụ ọkụkọ ọkụkọ ma ọ bụrụ na ị gaghị eri anụ uhie. Ọ bụrụ na ịchọrọ nri onye anaghị eri anụ, gaa n'ihu ma hapụ anụ ahụ. Tinye ihe ọṅụṅụ ọzọ maka protein ma ọ bụrụ na ịchọrọ. Nri anụ anaghị eri anụ (dịka, TVP, Gimme Lean) bụ nhọrọ ọzọ.
Ụfọdụ karọt shredded, celery, na yabasị na-etinye ekpomeekpo na ihe oriri na ihe oriri. Enwere obere mmanya n'ime efere, ma nweere onwe gị iji mmiri ma ọ bụ efere dochie ya ma ọ bụrụ na ị chọghị ịṅụ mmanya na-aba n'anya.
Bulie passerole pasta na cheese chika Parmesan tupu gi ejee ozi ma rie. Tinye nri achicha nke French, crusty na-apụta, ma ọ bụ garlic garlic iji nyere aka mee ka nke a bụrụ nri na-eju afọ, ma ọ bụ gbakwunye salad Sisa ma ọ bụ na-eji nwayọọ nwayọọ edozi elu mmiri.
Ihe Ị Ga-achọ
- 1 tablespoon extra virgin olive oil
- 1/2 cup chopped onion
- 1 obere carrot (peeled na finely shredded)
- 1 rib celery (finely chopped)
- 1/4 iko mmiri
- 8 ounces na-agbanye ala ehi (ma ọ bụ karịa maka nri ihe oriri)
- 1 obere clove garlic (anuahade na minced)
- 1/4 iko mmanya ọcha
- 1 tablespoon niile-nzube ntụ ọka
- 1/3 iko tomato mado
- 1 1/2 iko mmiri ara ehi,
- kewara
- 3/4 teaspoon nnu
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon akwukwo ahihia akwukwo oregano, na-akwusi
- 1/2 teaspoon akwukwo akwukwo akwukwo ahihia
- 12 ounce penne pasta (ma ọ bụ ziti)
- 3 tablespoons grated Parmesan cheese (tinyekwuo maka ije ozi)
Otu esi eme ya
- Na nnukwu skillet ma ọ bụ pan, na-ekpo ọkụ na mmiri ọkụ. Gbakwunye yabasị na esi nri, na-emegharị ugboro ugboro, ruo mgbe gụchara. Bido na karọt shredded, chopped celery, na 1/4 iko mmiri; esi nri ruo mgbe akwụkwọ nri dị nro, mmiri ewepụtakwala, ihe dị ka nkeji 5.
- Tinye nsị anụ ala na akwụkwọ nri na esi nri ruo mgbe ọ na-agba aja aja , ọ dịghịkwa pink, maọbụ ihe dị ka nkeji 4. Tinye garlic na esi nri maka nkeji 1, edemede mgbe niile.
- Tinye mmanya na esi nri ruo mgbe mmiri kpochara ihe dị ka nkeji 5.
- Nwuo na ntụ ọka na esi nri, edemede, maka nkeji 2. Tinye tomato mado, 1/2 iko mmiri ara ehi, nnu, ose, na oregano. Belata okpomọkụ ma kpoo, na-emegharị ugboro ugboro, ruo mgbe mmiri ara ehi na-etinye.
- Nọgide na-esi nri ruo mgbe ihe oriri na-agbanye, nke nta nke nta na-agbakwunye otu iko nke mmiri ara ehi. Kụchaa obere okpomọkụ maka ihe dị ka minit 15 ruo 20.
- Ka ọ dịgodị, sie pasta pasta n'ime nnukwu ite nke esi mmiri salted na- esote ntụziaka ngwugwu ruo mgbe ọ dị nro; igba mmiri nke ọma.
- Nyefee ihe oriri na nnukwu efere nnukwu efere. Tinye penne pasta na cheese Parmesan; na-atụgharị pasta pasta nwayọọ. Gwunye ụfọdụ cheese na Parmesan n'elu efere nke pasta wee jee ozi ọzọ na tebụl.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 503 |
| Ọnụba abụba | 13 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 42 mg |
| Sodium | 379 mg |
| Carbohydrates | 71 g |
| Fri nri | 5 g |
| Protein | 25 g |