Saurin Sauƙi da Sauki: Avocado Pesto Pasta

Wadatacce

• Abin da Za ku Bukata
• Shirya Taliya
• Kammala Pesto
• Samfurin Karshe
• Fa'idodin Abinci na Kyauta
• Bita don

Abokanka za su yi kwankwasa kofa a cikin minti 30 kuma ba ka fara dafa abincin dare ba. Sauti saba? Duk mun kasance a wurin-wanda shine dalilin da ya sa kowa yakamata ya kasance mai saurin zuwa girke-girke mai sauƙi wanda baya gaza burgewa. Wannan taliya avocado pesto daga shugaba vegan shugaba Chloe Cascorelli ya sami aikin. Bugu da ƙari, yana da lafiya fiye da duk abin da za ku samu a menu na ɗauka!

Shawarwarina na hidima: Haɗa wannan tasa tare da gauraye ganye ko salatin man shanu da aka jefa a cikin ƴan digo na man zaitun da balsamic vinegar. A ƙarshe, ƙara gilashin antioxidant-cushe pinot noir kuma za ku sami cikakke, slimmed-down Italiyanci abinci.

Abin da Za ku Bukata

Taliyar shinkafa mai launin ruwan kasa (fakiti 1)

Ga pesto:

1 sabon Basil

½ kofin Pine kwayoyi

2 avocados

Ruwan lemun tsami 2

Kofin man zaitun

3 tafarnuwa tafarnuwa

Gishirin teku

Barkono

Shirya Taliya

Kawo ruwa zuwa tafasa a kan zafi mai zafi a kan murhu (amfani da akalla 4 quarts na ruwa a kowace laban taliya don hana noodles daga haɗuwa tare). Ƙara kunshin taliyar shinkafa launin ruwan kasa kuma ba da damar dafa (kimanin minti 10) yayin da kuke shirya pesto.

Kammala Pesto

Haɗa duk abubuwan sinadaran don pesto a cikin injin sarrafa abinci ko blender.

Samfurin Karshe

Hada pesto da taliya a cikin babban kwano. Ƙara 'yan safofin hannu na sabbin basil da gishiri na teku da barkono baƙi don dandana.

Mataki na ƙarshe: Duba fa'idodin abinci mai ban mamaki daga manyan sinadaran a shafi na gaba kuma ku more kowane cizo ba tare da laifi ba!

Fa'idodin Abinci na Kyauta

Avocados

• Mafi yawan Vitamin E, maganin antioxidant wanda ke taimakawa kare jikinmu daga cututtuka masu yawa, irin su ciwon daji, cututtukan zuciya, da ciwon sukari
• Ana samun wasu abubuwan gina jiki da kyau idan aka ci su tare da avocados, kamar lycopene da beta-carotene
• Mai girma a cikin kitse mai ƙima (mai mai kyau) wanda ke taimaka wa zuciyar ku lafiya da rage ƙwayar cholesterol

Basil

• Ya ƙunshi mahimman mai waɗanda ke taimakawa rage kumburi a cikin jiki
• Ya ƙunshi bitamin A da kuma beta-carotene, wanda ke taimakawa wajen kariya daga tsufa da cututtuka daban-daban
• Yana ƙarfafa tsarin garkuwar jiki

Pine Kwayoyi

• Yawan kitse mai yawa, wanda a cikin fa'idodi da yawa yana rage mummunan cholesterol kuma yana haɓaka cholesterol mai kyau
• Ya ƙunshi mahimman fatty acid (pinolenic acid) wanda zai iya inganta asarar nauyi ta hanyar hana ci
• Kyakkyawan tushen bitamin B wanda ke taka muhimmiyar rawa a metabolism

Bita don