Ixesha lokuLungiselela: 5 imizuzu Ixesha elongezelelweyo: 25 imiz Ixesha elipheleleyo: 30 mins Ukukhonza: 6 Isivuno: 6 servings Iprofayili yeSondlo: Isifo seswekile Iqanda elifanelekileyo laMahala Impilo egugayo Intliziyo Esempilweni I-High-Protein High-Sodium Low-Low-Calorie Nut-Free Soy-FreeTsibela kwiiNqaku zeSondlo Izithako
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8 iiounces Ingqolowa eyomisiweyo okanye iqhina eliqhelekileyo okanye i-penne pasta (malunga ne-2-1 / 2 iikomityi)
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3 iikomityi iintyatyambo ze-broccoli
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Iziqephu ezi-4 zesifuba zenkukhu ezingenasikhumba, ezingenamathambo (1 ukuya kwi-1-1 / 4 iipounds zizonke), zinqunyulwe zibe ngamaqhekeza amakhulu.
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1 icephe isinongo se-adobo (bona Iingcebiso)
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2 amacephe ioli yomnquma, imajarini, okanye ibhotolo
Eyona bhokisi imnandi kunye netshizi
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1 clove igalikhi, igayiwe
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¼ indebe i-mayonnaise elula okanye isaladi yokugqoka
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⅛ icephe ipepile yomhlaba omnyama
I-british enkulu ibhaka ixesha loku-1
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2 amacephe itshizi yeParmesan ecoliweyo
Izalathiso
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Kwi-oven yaseDatshi, pheka ipasta ngokwemiyalelo yephakheji, ngaphandle kokongeza i-broccoli kwimizuzu emi-5 yokugqibela yokupheka. Khupha kakuhle. Buyela kwipani eshushu.
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Okwangoku, kwisitya esiphakathi, hlanganisa amaqhekeza enkukhu kunye ne-adobo seasoning; phosa ukunxiba. Kwi-skillet enkulu, ukushisa ioli kwi-medium-high heat; yongeza igalikhi kwaye upheke imizuzwana engama-30. Yongeza inkukhu; pheka imizuzu emi-3 ukuya kwe-4 okanye ide inkukhu ibe mdaka kancinci kwaye iphekwe, ivuselela ngamaxesha athile.
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Yongeza inkukhu kwi-pasta kunye ne-broccoli kwi-oven yaseDatshi. Hlanganisa i-mayonnaise kunye nepepper. Pheka ubushushu obuphantsi kuze kube shushu, uvuselela ngamanye amaxesha.
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Ukukhonza, phezulu kunye ne-shredded Parmesan cheese.
Iingcebiso
Icebiso: Jonga lo mxube wesinongo kwimarike egxile ekutyeni kwe-Hispanic.
