Uyenza njani iRecipe yePasta yesaladi esempilweni

Kukho iindlela ezingapheliyo eziphilileyo zokwenza isaladi ye-pasta. Kodwa ngaphandle kokugxila kwizithako ezimbalwa eziphambili, unokuba utsiba izinto ezilungele wena njengeenkozo ezipheleleyo, imifuno erhabaxa, imifuno emitsha kunye neprotein ebhityileyo. Isikhokelo sethu senyathelo ngalinye siquka izimvo ezininzi zokudibanisa incasa enkulu ukukunceda wenze isaladi esempilweni yepasta.

1. Khetha kwaye upheke iPasta

UJen Causey

I-pasta yengqolowa egcweleyo yongeza i-2 grams yefayibha eyanelisayo nge-ounce nganye yepasta eyomileyo ngokuchasene ne-pasta emhlophe. Ubungakanani bepasta eyomileyo ukuqala ngayo kuxhomekeke kwimilo. Ukufumana iikomityi ezi-4 zepasta ephekiweyo, sebenzisa iikomityi ezi-2 ze-elbow macaroni, 2 1/2 iikomityi zamaqokobhe, iikomityi ezi-3 zokubopha okanye i-fusilli. Pheka i-pasta kunye ne-drain (kodwa ungayihlambi). Ukusabalalisa kwiphepha elikhulu lokubhaka ukupholisa.

Qala ngeekomityi ezi-4 eziphekwe ipasta yengqolowa epheleleyo:

owona msebenzi uphezulu ohlawula ngokukhawuleza

• Ingqiniba
• Izibophelelo ze-Bow
• Oonokrwece
• Fusilli

2. Layisha kwiVeggies

UJen Causey

Iisaladi zepasta eziqhelekileyo zenziwe nge-pasta ubukhulu becala. Kodwa apha Isitalato sasemini saseTokyo , sicebisa ukuba usebenzise iikomityi ezininzi zemifuno (kunye / okanye iziqhamo) njengepasta. Ukwenza njalo akunikezeli incasa emnandi kuphela, kodwa kukwathetha ukuba uya kufumana idosi enempilo yezondlo ezibalulekileyo, ezifana nefayibha, ivithamin C (umzekelo, kwipepile ebomvu yentsimbi) kunye namafutha asempilweni (njengeeavokhado).

Yongeza iikomityi ezi-4 zemifuno kunye/okanye iziqhamo:

• Arugula
• Artichokes
• Isipinatshi somntwana
• Ibrokholi
• Fennel
• Imelon
• Amakhowa
• Itswele
• Ii-ertyisi
• Iipepile
• Iitumato
• Uzucchini

3. Yongeza i-Lean Protein

UJen Causey

Izikhokelo zokupheka kukatata murphy

Ukongeza iprotheyini ephilileyo kwiisaladi zepasta kunceda ukubenza banelise ngakumbi, nangona eli nyathelo linokuzikhethela, ngakumbi ukuba uya kukhonza isaladi ye-pasta njengecala. Ukugcina ixesha lokulungiselela lincinci, sebenzisa iiprotheyini ezifanelekileyo ezifana neembotyi ezinkonkxiweyo okanye ityhuna, i-ham ephekiweyo okanye inkukhu egcadiweyo. Yaye khumbula, xa umngqusho, iimbotyi nombona zityiwa kunye, zenza iproteni epheleleyo.

Yongeza i-1 ukuya kwi-2 yekomityi yeprotheni ephilileyo:

• Amaqanda abilisiwe
• Inkukhu yenkukhu ephekiweyo
• I-ham ephekiweyo (encitshisiwe- okanye i-sodium ephantsi)
• Iimbotyi
• I-tuna ekhanyayo emanzini

4. Yongeza izithako zokwandisa iNcasa

UJen Causey

Ukwenzela eyona pasta isaladi enencasa, ungalibali ukongeza izithako ezinetyuwa ezimbalwa ezifana netshizi, inyama enyangisiweyo okanye imifuno eqholiweyo. Zinqumle zibe zincinci ukuze ufumane incasa enkulu kwiluma nganye.

Yongeza i-1/2 ukuya kwi-1 ikomityi iyonke:

• Capers
• Itshizi enencasa epheleleyo (iParmesan, cotija, iCheddar)
• Iminquma
• Peperoncini
• Iprosciutto
• eSalami
• Isoseji etshayiweyo
• Iitumato ezomisiwe ngelanga

5. Yongeza isinxibo sasekhaya

Ukuba ujonge ukukhanyisa izinto, kodwa usafuna i-creaminess ye-classic pasta isaladi, cinga ukutshintsha isiqingatha semayo ngokuxuba ibhotela okanye i-yogurt. Okanye zama i-vinaigrette enentliziyo enempilo eyenziwe ngeoli yomnquma okanye ioli yecanola.

Gcoba iikomityi ezisi-8 zepasta nge-3/4 yekomityi yokunxiba:

Isinxibo seButtermilk eCreamy

UJen Causey

Beka i-clove yegalikhi eyi-1 kunye ne-1/4 ithispoon ityuwa kwisitya; cola ube yintlama. Whisk in 1/2 ikomityi ibhotolo, 1/4 ikomityi ephantsi-fat mayonnaise, 3-4 amacephe zinqunqwe imifuno fresh kunye icephe eli-1 distilled iviniga emhlophe de agudileyo. Yenza malunga ne 3/4 indebe.

Herb Vinaigrette

UJen Causey

Kwingqayi, hlanganisa i-1/3 indebe nganye yeoli yeoli enyulu kunye neviniga (efana newayini ebomvu, i-champagne, i-balsamic emhlophe okanye irayisi), iipunipoli ezi-3 ezicoliweyo (ezifana ne-basil, i-chives, i-cilantro, i-dill, i-oregano). kunye/okanye i-tarragon, okanye icephe eli-1 lomisiweyo), iicephe ezi-2 zeshalothi ezicoliweyo, iicephe ezi-2 zekalika okanye ijusi yelamuni, kunye ne-1/4 icephe letyuwa nepepile nganye. Screw kwisiciko kwaye ushukumise de udityaniswe kakuhle. Wenza ikomityi enesisa.

UJen Causey

Iiresiphi zePasta zesaladi esizithandayo:

Zama ezi zokupheka ezinempilo ze-pasta isaladi ezilandela le fomyula yokudala isaladi ye-pasta enencasa.

Umxholo wotywala ka-o'doul

Iimbotyi eziMnyama, umbona kunye neAvocado iSaladi yePasta

UJen Causey

NONE Ukusuka kwi-avocado enokhilimu ukuya kwi-bell pepper, le pasta isaladi igcwele ukuthungwa kunye nencasa. I-vinaigrette ye-herb-lime eyenziwe yasekhaya idibanisa yonke into.

Itumato eGreemy elangeni, iTuna kunye nePea iSaladi yePasta

UJen Causey

iphi i-fettuccine alfredo eyenziweyo

NONE Isinxibo sebhotela enegalikhi yongeza ubukhrim, ngelixa iitumato ezomisiweyo ngelanga zinika ukuhlafuna okumnandi. Jonga iitumato ezomiswe ngelanga ezingapakishwanga kwioli.

Itumato eCreamy, iCucumber & Feta Pasta Salad

UJen Causey

Yonwabela le pasta ipakishwe ngeveggie kwisaladi yakho elandelayo yepikiniki okanye emva kwendlu. Iikhukhamba kunye ne-fennel zinika i-crunch ukuthelekisa i-feta e-creamy kunye ne-olives ye-Kalamata. Isinxibo esimuncu semifuno-ibhotolo sigqibezela isitya.

I-Artichoke, iChickpea kunye neMozzarella Pasta Salad

UJen Causey

Le isaladi ye-pasta enempilo ithatha impembelelo kwisitya se-antipasto esiqhelekileyo. Iintliziyo ze-artichoke kunye ne-pepperoncini zongeza i-flavour briny, ngelixa i-mozzarella entsha iboleka inqaku elimnandi. NONE

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