Ntughari akwukwo ogwu a bu ihe di mfe, ihe di uto ma di mfe ime ka o buru ngwa ngwa ibu otu n'ime gi. Ihe mara mma nke efere a bụ na a ga-arụ ọrụ ọtụtụ ụzọ: awụnye ya na pasta dị ka ọ dị ebe a, ma ọ bụ karịa osikapa, nwa nne, ma ọ bụ nke nwere akụkụ nke ahịhịa ogwu na-agba ya. Kedu otu m si eji efere a, ọ na-ada mgbe niile!
Ihe Ị Ga-achọ
- 12 spaghetti ma ọ bụ linguine
- 3 tablespoons
- mmanụ olive
- 1 1/2 pound nnukwu oporo (peeled na deveined)
- Nnu nnu
- Dash freshly ground black pepper
- 2 cloves garlic (minced)
- 1/4 teaspoon anuahade na-acha uhie uhie ose flakes (ma ọ bụ karịa nụrụ ụtọ)
- 1 1/2 tablespoons
- ọhụrụ
- gramtị lemon zest
- 1/4 iko mmanya ọcha
- 1/4 iko ihe ọṅụṅụ mmiri lemon ọhụrụ (ma ọ bụ ihe ọṅụṅụ nke otu lemon)
- 1/2 iko ọhụrụ grated Parmesan cheese
- Nhọrọ: 3 tablespoons toasted
- mkpụrụ osisi pine
Otu esi eme ya
- Were nnukwu ite nke mmiri salted na obụpde. Tinye pasta na mmiri esi na esi nri dịka ngwugwu ntụziaka, maọbụ ruo mgbe al dente.
- Ka pasta na-esi nri, kpoo 2 tablespoons nke mmanụ na nnukwu skillet na-ajụ okpomọkụ. Tinye ihe ogwu na otu akwa. Wụsaa na nnu na ose. Mgbe minit 2, gbanwee oporo, gbakwunye tablespoon nke mmanụ, galik, na flakes na-acha uhie uhie. Nwuo mgbe nile maka 1 ruo 2 nkeji. Gbakwunye zest lemon na mmanya ọcha na ogwu. Gbalịa iji belata mmanya ahụ. Nwuo na ihe ọṅụṅụ lemon.
- Iberibe mmiri na-esi nri n'ime otu nnukwu efere nnukwu efere. Dichaa onyinye ma gbakwunye na efere ahụ. Wunye ogwu na ihe ndi ozo n'elu pasita. Gbakwunye akụ pine na Parmesan na ịkwanye na igwe na uwe. Jiri mmanụ olive na mmanụ ọhụụ na-eme ihe ọ bụla na-eje ozi, ọ bụrụ na achọrọ.
Ntụziaka Ntuziaka na Atụmatụ
• Iji kpoo mkpụrụ osisi pine, gbasaa ha na obere skillet dị arọ ma gbanye obere okpomọkụ maka 3 ruo 5 nkeji, na-agbanye pan ahụ ugboro ugboro, ruo mgbe aja aja.
• Oge nri na ngwugwu pasta bụ naanị ihe nduzi. Amalite ịnwale pasta nri mgbe ihe dị ka minit 4 nke nri na onyinye ọhụrụ mgbe ihe dị ka 30 sekọnd. Kopụ otu ma rie ya, ọ ga-adị nro ma guzosie ike (al dente). Onyinye a na-eri nri ga-abụ mushy na pasty.
• Ozugbo e mechara pasta ahụ, kpochapụ ya na colander. Achachala ya ma ọ gwụla ma ekwuru na nhazi. (A na-agbazi efere ma ọ bụrụ na a ga-eji ya na salad.)
• Achịcha nwere ike ịchekwa na akpa ikuku n'ime ebe dị jụụ, ebe gbara ọchịchịrị, ọ ga-anọkwa ruo mgbe ebighị ebi. Otú ọ dị, a ghaghị iji nza ọka wheat dum mee ihe na ọnwa 1. A ga-eji ọhụụ ọhụrụ kpochie ya na refrigerated ruo ụbọchị 5, ma ọ bụ okpukpu abụọ ọbọp na oyi kpọnwụrụ ruo ọnwa 4. A ghaghị ịghacha ọka pasta oyi tupu esi nri.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 573 |
| Ọnụba abụba | 20 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 349 mg |
| Sodium | 1,147 mg |
| Carbohydrates | 43 g |
| Fri nri | 3 g |
| Protein | 54 g |