URocco DiSpirito's Slimmed-Down Recipes zaseRashiya

Umxholo

• Isaladi yeCaprese
• Isosi yeSpaghetti yePomodoro
• Iipesika kunye neProsecco kunye neAlmond Cream
• Uphengululo lwe

Umpheki ophumelele amabhaso kunye nombhali othengisa kakhulu URocco DiSpirito wahamba kulo lonke elase-Itali ukuya kufunda iimfihlo zokutya kwabo bapheka kakhulu-oomama base-Italiya-kwincwadi yakhe entsha yokupheka, Yitya ngoku le nto! IsiTaliyani. Udale ngaphezu kwe-100 iinguqulelo ezisempilweni zeentandokazi zase-Italiya naseMelika, zonke zinamafutha asezantsi kwaye zingaphantsi kwe-350 yeekhalori, kubandakanya ezi zitya. Nganye yazo inencasa emnandi njengeyona yoqobo kodwa ize ngaphandle kwegita.

Isaladi yeCaprese

IDiSpirito idriza le saladi nge "oyile yeoyile ephezulu," enamafutha angama-75 eepesenti kunye neekhalori kuneoyile yomnquma eqhelekileyo.

Ikhonza: 4

Izithako:

Iipunipoli ezi-3 zamanzi

Ipunipoon 1 yencindi yomnquma eluhlaza (esuka kwimbiza yeminquma eluhlaza)

I-1/8 ithisipuni ye-xanthan gum

1 icephe eyongezelelweyo ioyile yomnquma eyintombi

Iitamatisi ezinkulu ezivuthiweyo ezi-3 (i-heirloom, ukuba kunokwenzeka) zisikiwe kwizilayi ezili-16 1/2-intshi

Ityuwa

Umpompo omnyama osemtsha

Ii-ounces ezi-6 ze-mozzarella entsha, yasikwa i-1/4-intshi ubukhulu> br> Amagqabi ayi-12 e-basil amatsha, aqwengwe abe ngamaqhekeza amancinci, asuswa iziqu.

Imikhombandlela:

1. Hlanganisa amanzi, ijusi yomnquma, kunye ne-xanthan gym kwisitya esincinci kwaye ugxobhoze kude kube nzima. Yongeza ioli yeoli kunye ne-whisk kude kube lula.

2. Utamatisi wonyaka ngetyuwa nepepile. Phezulu nganye ngesilayi se-mozzarella, emva koko uphinde ulayishe kwakhona kancinci ngetyuwa nepepile. Hlela ii-4 zetamatisi kunye nezonka zamasi ezigqagqene kwiipleyiti ezine zesaladi kwaye usasaze ibasil ngaphezulu. Galela ipleyiti nganye ngomxube weoyile yomnquma.

Amanqaku ezondlo ngokusebenza: 167 iikhalori, 11.5g amafutha

Isosi yeSpaghetti yePomodoro

IPomodoro ngokulula lithetha "iitumato" ngesiTaliyane. Isitya siqulathe intanda-bulumko yokupheka enkulu yase-Italiya: izithako ezimbalwa kwincopho yazo zilingana nokunambitheka okuninzi.

Ikhonza: 4

Izithako:

I-ounces eziyi-100% ye-KAMUT yengqolowa yespaghetti (njengo-Alce Nero)

Ityuwa

Icephe eli-1 leoli yeoli yomnquma

Iigrafu ezisi-7 zegalikhi, zisikiwe kancinci

I-1 pinch ebomvu i-pepper flakes

16 amagqabi webasil amatsha, aqwengqwe aba ziingceba ezincinci

2 iikomityi ezidayiweyo iitumato ezivuthwe kakhulu

I-ounce enye yeParmigiano-Reggiano, igalelwe

Umpompo omnyama osemtsha

Imikhombandlela:

1. Bilisa iilitha ezi-4 zamanzi kwimbiza enkulu kwaye wongeze iicephe ezi-2 zetyuwa. Yongeza i-spaghetti kwaye upheke kude kube ngaphantsi kwe-al dente, malunga nemizuzu emi-6, uvuselela emva komzuzu wokuqala ukuphepha ukunamathela. Ukucoca, ukugcina i-1/4 yekomityi yokupheka amanzi.

2. Galela ioli yeoli kwi-skillet enkulu kwaye ungeze igalikhi, usasaze ngokulinganayo kwi-skillet. Beka i-skillet ngaphezulu kobushushu obuphakathi kwaye upheke de igalikhi iqale ukuba mdaka, imizuzu emi-2 ukuya kwemi-3.

3. Jikela ubushushu obuphakathi, yongeza i-pepper flakes ebomvu kunye nesiqingatha samaqabunga e-basil, kwaye upheke imizuzwana engama-30. Yongeza iitumato kwaye upheke de i-sauce ibile kwaye ijiyile kancinci, malunga nemizuzu emi-2 ukuya kwemi-5. Yongeza isiqingatha samasi kwaye uvuselele ukudibanisa ngokupheleleyo kwi-sauce. Vala ubushushu kunye nexesha kancinci ngetyuwa nepepile.

4. Yongeza ipasta kunye namanzi okupheka agciniweyo. Phakamisa ubushushu ukuya phezulu kwaye uphonsa ipasta kunye nesosi kunye usebenzisa i-spatula yerabha enganyangekiyo. Pheka de isosi iidyasi ipasta kunye noodles ziphekwe nje. Yongeza i-basil eseleyo kunye nexesha kunye neetyuwa kunye nepepile, ukuba uyafuna. Khonza ufefe ngetshizi eseleyo.

Amanqaku esondlo ngokukhonza: 277 calories, 6.5g amafutha

Iipesika kunye neProsecco kunye neAlmond Cream

Le nguqulo ye-dessert ye-cocktail ye-bellini, edibanisa iipesika kunye ne-prosecco (iwayini yase-Italian ehlwahlwazayo), akufanele iphoswe.

Ikhonza: 4

Izithako:

Iipesika ezi-4 ezivuthiweyo, zinqunqwe zibe ziichunks zesayizi yokuluma

Iipunipoli ezi-2 zityibilikise iiamangile, toasted

I-1/2 indebe yobisi olunamafutha

Iipuniwe ezi-2 ze-neave yearave eluhlaza

I-1/2 ithisipuni i-almond extract

1 icephe yesoya lecithin (efumaneka kwiivenkile zokutya ezempilo ezifana ne-GNC)

16 ounces rosé Prosecco

Imikhombandlela:

1. I-peaches ye-spoon kwisitya esikhulu sokukhonza kwaye ufefe ii-almonds.

2. Hlanganisa ubisi, i-agave nectar, kunye ne-almond extract kwisitya esiphakathi kwaye udibanise ne-blender ngesandla uze udibanise, malunga nemizuzwana ye-30. Yongeza i-lecithin kwaye udibanise malunga nemizuzwana engama-20 de ube namagwebu.

3. Umxube we-spoon phezu kweepesika. Khonza kunye neprosecco.

Amanqaku ezondlo ngokusebenza: 184 iikhalori, 2.5g amafutha

Uphengululo lwe