Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 364
Letlalo - 18g
Carbs - 32g
Protheine - 17g
Kakaretso ea metsotso e 60
Lokisetsa metsotso e 30 , Cook metsotso e 30
Litšebeletso tsa 5 (linoelo tse 1 1/2 ka 'ngoe)
Sejo sena se mebala-bala sa pasta se tletseng likhahla ke sehopotso sa pasta carbonara, empa se na le mokhoa o nepahetseng oa phepo e nepahetseng le tatso e khanyang. Ntle ho li-ribbone tsa rantipole, tse neng li ka lokisetsoa pejana motšehare, hase sejana sa pele-pele, kahoo se ka ba se loketseng haholo bakeng sa likopano tse potolohileng kichineng.
Lijo
- 2 lihoete tse kholo
- 1 tablespoon cornstarch
- ½ senoelo sa metsi
- Likotlolo tse 2 tsa lebese le feletseng la lebese
- ¼ senoelo se monate
- Li-ounces tse 4 li sliced prosciutto
- Li-4 tsa teaspoon tse nang le oli ea mohloaare e entsoeng ka konofolo
- 1 teaspoon khauta e ntle lemon
- ½ teaspoon e omisitsoeng basil
- 1 ¼ senoelo serame shelled edamame
- ¼ teaspoon letsoai
- 1/8 teaspoon pepere e ncha e mongobo
- Li-ounces tse 10 tse sa phehoang tlaase-Fasta ea FODMAP, libopeho tse khutšoanyane tse kang pene kapa rotini
- 5 tablespoons khafetsa grated Parmesan chisi
Litokisetso
- Tlisa pitsa e khōlō ea metsi a letsoai ho pheha. Koahela pitsa, 'me u chese mocheso ho thibela metsi ha u emisa.
- Hlopha lihoete 'me u khaole ka metso. Tšoara rantipole ka lehlakoreng le le leng 'me ue behe ka lebokoseng. Beha meroho ea peeler bohareng ba theroti 'me ka khatello e tiileng, etsa e le' ngoe ea nako e telele ho otla setulanka ho fihlela qetellong ho etsa leqheka le tšesaane. Pheta, ho reteleha le ho potoloha ea rantipole ha ho hlokahala ho fihlela karoti eohle e fetoha li-ribbone. Pheta hape ka rantipole ea bobeli. Beha lithane ka thoko.
- Beha cornstarch ka sekotlolo se seholo ebe o eketsa metsi. Tšoaea ho fihlela ho se na litsi. Hlakola ka lebese le tranelate ebe u beha ka thōko.
- Lokisetsa likokoana-hloko ka ho khaola nama e nkiloeng ka lithane, ka nako e telele, ebe o tšela likotoana tse 1/4-inch. Ka har'a skillet e kholo ea 10 ho ea ho tse 12 ho ea ho e 'ngoe kapa ka lero la sauté, futhumatsa oli ea teaspoon e 1 ka hare-hare. Eketsa ts'oaetso e sliced mme u hlohlelletse ho fihlela e le lerootho, metsotso e 3 ho ea ho e 4. Tlosa prosciutto ho poleiti ebe u beha ka thōko.
- Etsa mocheso ka tlase ho skillet ho ea bohareng, eketsa oli e setseng mme u khelose ho apara pan. Hlatsoa motsoako oa lebese hape ho kopanya mokokotlo oa cornstarch, 'me u tšollele ka senoelo se ka bang 1. Ho hlakola ho fihlela lebese le qala ho tsuba, ka tlasa ntlha e belang. Hlakola hape motsoako oa lebese hape u kenye letsoho la skillet.
- Khothalletsa hore u se ke ua tšoaetsoa ke lebese, basil, edamame, letsoai, le pepere. u se ke ua pheha. Tsoela pele ho bososela, ho hlohlelletsa hangata metsotso e 2 ho isa ho e 3, ho fokotsa mocheso ha ho hlokahala.
- Eketsa lithane tsa karoti ho ea mongobo, o hlohlelletsang ho li arohanya. Fetola mocheso ho tšoara skillet ka ho omisa tlaase.
- Le hoja edamame e pheha, eketsa pasta ho metsi a belang ka pitsa e kholo 'me ue phehe ka tlase ho dente (e tla pheha hape mohato o latelang).
- Kopanya pasta e tšolotsoeng le moriri ka har'a lijana tse peli tse kholoanyane, 'me u bosose ka nako e tlase, u hlohlelletse ka linako tse ling ho fihlela mongobo o fokotsehile' me pasta e bonolo, metsotso e 2 ho isa ho e 4 ho feta. Hlahisa 2/3 ea prosciutto ka pasta. Arola pasta ka mokhoa o tšoanang holim'a lipoleiti tse 4 'me u hlophise e mong le e mong ea sebeletsang le prosciutto e setseng. Ka holimo e mong le e mong o sebeletsa le cheese ea Parmesan.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Pancetta e ka nkeloa sebaka ke prosciutto. Kaha sena se ka rekoa se qhiloe, se boloka mohato.
E le hore u se ke ua sebelisa setšoantšo sena sa gluten, sebelisa pasta e sa lefelloeng ea gluten .
Litlhahiso tsa ho pheha le ho sebeletsa
Ho etsa li-ribbone tsa rantipole ho hloka mokhoa o monyenyane empa ke tsela e monate ea ho eketsa libopeho tse ntle le 'mala ho lijana. Hang ha e tseba hantle, e ka sebelisoa ka mefuta eohle ea lijana, ho tloha lisaleng ho ea ho li-pilafs tsa lijo-thollo.
Paseka e nkoa e le "al dente" ha e le bonolo ka ntle empa e tiile (empa e se thata) mokokotlong oa eona. Alta pasta e batla e hlaphoha.