A na-eme Pesto na basil ọhụrụ, mkpụrụ osisi pine, garlic, mmanụ oliv na cheese Parmesan. Ọ bụ ezie na mgbanwe dị na nchịkọta - ị nwere ike wepụ basil maka osisi ọhụrụ dị iche iche, ma ọ bụ jiri walnuts kama mkpụrụ osisi pine - ọ bụ mkpụrụ na cheese nke na-eweta calorie kachasị na nhazi.
Na ụfọdụ ntụziaka pasto, cheese Parmesan bụ n'ezie nhọrọ; Edebewo m ebe a ma belata ego a ka m ka na-eme ka ekpokpo ọkụ na-enweghị ụkọ calorie. Akparita elu nke Parmesan ga-enwe ekpomeekpo siri ike karị, na-ekwe ka ị jiri obere ihe na-arụ ọrụ ahụ na-atọ ụtọ.
Maka ekpokpo ụtọ ka mma, ọ kacha mma ka ị na-ata achịcha pine tupu ị gbakwunye ihe nhazi ihe oriri. Na iji nweta galik na-agbanwe agbanwe, tinye cloves na nhazi ihe oriri na mbido na oge ole na ole ka ịmalite usoro ịme ihe.
Ụzọ ọzọ ị ga-esi belata calorie bụ iji obere onyinye ma ọ bụ wepu ya kpamkpam. Pesto bụ ihe dị ukwuu maka ọkụkọ ma ọ bụ azụ ọkụ, ma ọ bụrụ na e jiri ya tụnyere quinoa na ezigbo ihe ijuanya jupụtara n'elu akwụkwọ nri a ṅara n'ọkụ.
Ihe Ị Ga-achọ
- 12 oz. dum spaghetti wheat
- 1 nnukwu clove garlic
- 1 gbanye ala basil dị ọhụrụ, saa ya na ya
- 1 T
- mkpụrụ osisi pine , nke kachasị mma
- 3 Tted grated Parmesan cheese
- 2 Oliv mmanụ oliv
- 1/4 tsp nnu, ma ọ bụ iji detụ ire
Otu esi eme ya
- Were nnukwu ite mmiri na obụpde. Gbakwunye spaghetti, ma gbanye minit 8 ruo 10, ma ọ bụ ruo mgbe al dente, na igbapu.
- Ka ọ dị ugbu a, na nhazi ihe oriri ma ọ bụ blender, jikọta galik, basil na ahiri mkpụrụ na usoro ruo mgbe a kpụchara ya. Tinye cheese na usoro ruo mgbe agwakọtara ya. Wunye mmanu nwayo nwayo site na ntaneti nri, na-ele anya ruo mgbe ichotara ichoro. Oge na nnu.
- Na-efegharị efere na pasto nri ma na-eje ozi ozugbo.
Site na-eje ozi calories 250
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 214 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 2 mg |
| Sodium | 156 mg |
| Carbohydrates | 31 g |
| Fri nri | 6 g |
| Protein | 10 g |