Ọgbà Ọgbà yii ti ṣe igbadun alapata ti a ṣe pẹlu awọn oriṣiriṣi ẹfọ titun, pẹlu broccoli, elegede ooru, awọn tomati, awọn Karooti, ati awọn olu.
Ohun elo oyinbo ti a niyeti tabi broth broth ti a ti rọ ni a le rọpo fun awọn omi ati awọn granules bouillon. Fun iwe ijẹwewe kan, lo Ewebe Ewebe ju ti eran malu.
Ohun ti O nilo
- 4 ounjẹ ounjẹ
- 1 1/2 agolo ge alubosa
- 3/4 ago Karooti (
- julienned )
- 1 1/2 agolo broccoli florets (awọn ege 1-inch)
- 8 ounjẹ ege tutu (ti ge wẹwẹ)
- 3 kekere ofeefee ooru elegede (tabi zucchini, halved ati thinly ti ge wẹwẹ)
- 1 alabọde awọ awọn awọ ara (minced)
- 1 1/2 agolo omi
- 1 tablespoon eran malu bouillon granules tabi mimọ
- 1/4 ago epo-papọ
- awọn tomati ti a mu-oorun-sisun (ṣiṣan ati minced)
- 1 1/4 agolo tomati tomati ni puree
- 1 tablespoon alabapade parsley (ge itanran)
- 1/4 teaspoon
- oregano
- 1/4 teaspoon rosemary (crumbled)
- Teaspoon teaspoon 1/8 ti awọn ata ilẹ pupa
- 1 iwon
- ọpa tuntun (
- jinna bi a ṣe itọsọna lori package)
- 1/2 agoro grated Parmesan warankasi
Bawo ni lati Ṣe O
- Yobe bota ni adiro Dutch tabi ikoko nla lori ooru alabọde.
- Eso alubosa ati Karooti fun iṣẹju 5. Fi broccoli, olu, squash ati, ata ilẹ ati sauté fun iṣẹju meji. Fi awọn eroja ti o ku silẹ, mura daradara ki o mu wa simmer. Cook fun iṣẹju 8 si 10, tabi titi awọn ẹfọ ṣe tutu.
- Nibayi, ṣe itọju capellini ni omi ti o salọ tẹle awọn itọnisọna papọ. Sisan daradara.
- Sin ounjẹ obe lori fifita pasita. Wọ Parmesan lori oke ki o sin.
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 813 |
| Ọra pupọ | 29 g |
| Ọra ti a lopolopo | 17 g |
| Ọra ti a ko peye | 8 g |
| Cholesterol | 70 iwon miligiramu |
| Iṣuu soda | 752 iwon miligiramu |
| Awọn carbohydrates | 116 g |
| Fiber ti Dietary | 10 g |
| Amuaradagba | 26 g |