15 Diet Pasta Recipes Inokodzera Kudya uye Yakaderera muMacalorie

Imwe yenyaya dzinoda kuzvipira zvakanyanya kana kudya kudya kwakanaka uye kwakaringana kudya. Sezvineiwo, haufanirwe kubayira chikafu chinonaka paunenge uchidya! Muchikamu chino, tichagovera 15 yekudya pasta yekubika iyo inotsigira kudya kwako uye inobatsira kuhutano hwako. Neaya mabikirwo ane hushamwari uye akaderera-calori, hauzove nenzara uye uchakwanisa kuenderera mberi nekudya kwako nenzira inonakidza. Zvino ngatitarisei zvinonaka zvekudya pasta mabikirwo achakubatsira kuderedza uremu.

15 Low-Calorie Diet Pasta Recipes

1) Yese Gorosi Diet Pasta Recipe

Kusarudza pasta yakazara yegorosi kana kudya kunowanzova sarudzo ine hutano. Whole wheat pasta ine faibha yakawanda uye ine kudyiwa kwakaderera pane pasta yakagadzirwa nehupfu chena. glycemic indexIne . Nokudaro, inovimbisa kuwedzera kwakadzikama kweshuga yeropa uye inokubatsira kuti ugare wakaguta kwenguva yakareba. Iwe unogona kutevedzera matanho ari pasi apa kune yakazara gorosi yekudya pasta recipe:

zvinhu

• 200 magiramu epasta yose yegorosi
• 1 hanyanisi
• 2 madomasi
• 1 mhiripiri
• 1 mhiripiri tsvuku
• 2 mavhavha egariki
• 1 tablespoons mafuta omuorivhi
• Munyu, mhiripiri, mhiripiri (optional)

gadziriro

1. Kutanga, bika pasta maererano nemirayiridzo iri pakiti. Zvadaro bvisa uye uise parutivi.
2. Cheka hanyanisi kuita madiki cubes. Cheka mhiripiri tsvuku nematomatisi zvakare.
3. Pisa mafuta omuorivhi mupani woisa hanyanisi dzakachekwa. Fry kusvika hanyanisi yashanduka pink.
4. Zvadaro wobva wawedzera pepper yakagurwa pani uye fry kwemaminitsi mashomanana.
5. Wedzera garlic yakagurwa uye fry kusvika kunhuhwirira.
6. Pakupedzisira, wedzera madomasi akachekwa wobika kusvikira madomasi abudisa muto.
7. Wedzera munyu, mhiripiri yakasviba uye chilipi pepper mumuto wakagadzirwa uye sanganisa.
8. Pakupedzisira, wedzera pasta yakabikwa pani uye sanganisa uye uone kuti zvose zvinoshandiswa zvakasanganiswa zvakanaka.
9. Bika pasta kwemaminitsi 3-4, uchikurudzira dzimwe nguva.

Unogona kushumira kupisa. Kana uchida, iwe unogona kusasa yakachekwa parsley pamusoro.

2) Kudya Pasta Recipe neBroccoli

Kudya pasta ne broccoli kunogona kusarudzwa sechikafu chine hutano sarudzo. Neresipi iyi, unogona kugadzira chikafu chinovaka muviri, chine fibrous uye chinogutsa. Diet pasta recipe ne broccoli ndeiyi inotevera:

zvinhu

• Hafu pakiti yegorosi pasta
• 1 broccoli
• 2 mavhavha egariki
• 3 tablespoons mafuta omuorivhi
• Munyu, mhiripiri

gadziriro

1. Kutanga, bika pasta mumvura ine munyu inopisa. 
2. Isa broccoli muhari yakasiyana uye uwedzere mvura yakakwana kuti uifukidze. Fashaidza broccoli nekuwedzera munyu. Woiisa muchisefa woisiya padivi kuti itonhore.
3. Cheka garlic zvakanaka. Pisa mafuta omuorivhi mupani huru, wedzera garlic uye fry.
4. Wedzera broccoli yakabikwa uye sanganisa zvinyoro kubatanidza zvose zvinoshandiswa.
5. Wedzera pasta yakabikwa uye sanganisa zvose zvinoshandiswa.
6. Fukidza nomunyu uye pepper uye ushumire.

3)Kudya Spaghetti Recipe

Chikafu chespaghetti isarudzo yekudya yakaderera-calori uye inovaka muviri yakagadzirwa nemhando dzakasiyana dzehutano. Heino resipi yekudya spaghetti:

zvinhu

• 200 magiramu egorosi spaghetti
• 1 tablespoons mafuta omuorivhi
• 1 yepakati hanyanisi (zvichida)
• 2-3 clove yegariki (kusarudza)
• 1 tsvuku tsvuku (zvichida)
• 1 green pepper (zvichida)
• 200 magiramu ehuku zamu (optional)
• 1 kapu yakachekwa madomasi
• munyu
• Pepper nhema
• Mhiripiri tsvuku (kusarudza)

gadziriro

1. Fashaidza spaghetti maererano nemirairo iri pasuru. Bvisa mvura uye uise parutivi.
2. Pisa mafuta omuorivhi mupani.
3. Cheka hanyanisi zvakanaka, garlic uye mhiripiri, uzviise pani uye fry zvishoma.
4. Cheka chifuva chehuku muzvidimbu zviduku, uwedzere kune pani uye ubike.
5. Wedzerai tomate uye zvinonhuwira pani uye gadzira imwe 5-10 maminitsi.
6. Wedzera spaghetti yakabikwa kune pani uye sanganisa zvakanaka.
7. Isa chikafu che spaghetti chawakagadzirira pandiro yekushumira uye ushumire nekusasa mhiripiri tsvuku pairi.

Iyi yekudya spaghetti recipe inopa yakaderera-calori uye inonaka yekudya sarudzo. Optionally kuwedzera miriwo kana miriwo kune muto. protein unogona kuwedzera Iwe unogonawo kugadzirisa huwandu hwemunyu uye zvinonhuwira maererano nekunaka kwako. Sezvenguva dzose, zvakakosha kuchengeta kuenzanisa uye kuenzanisa mukudya.

4) Yese Gorosi Diet Pasta Recipe

zvinhu

• 1 kapu yose yegorosi pasta
• Chipunu chemafuta omuorivhi
• 1 hanyanisi
• 2 mavhavha egariki
• 1 madomasi
• 1 mhiripiri
• Imwe mhiripiri tsvuku
• 1 tablespoon ye tomato paste
• 1 teaspoon ye thyme
• Munyu uye pepper
• 1 magirazi emvura

gadziriro

1. Birai pasta yose yegorosi maererano nemirayiridzo iri pasuru. Bvisa pasta yakabikwa uye uise parutivi.
2. Cheka hanyanisi negariki wozvipinza mumafuta omuorivhi kusvikira zvatsvuka.
3. Cheka matomatisi nemhiripiri woramba uchizvivhinga nehanyanisi.
4. Wedzera domatisi paste uye fry kusvika kunhuhwirira.
5. Wedzera thyme, munyu uye dema pairi. Mix.
6. Wedzera pasta yakabikwa uye sanganisa.
7. Isa mvura wosiya ichifashaira uchikurunga.
8. Mushure mekubika, kuderedza kupisa uye kubika kusvikira pasta yatora mvura yayo.
9. Kana yaibva, bvisa kubva pachitofu woirega ichizorora kwemaminetsi mashoma.
10. Unogona kushumira ichipisa.

5) Kudya Pasta Recipe neTuna

zvinhu

• 100 magiramu epasta yose yegorosi
• Gaba rimwe retuna yemumagaba (yakanatswa)
• 1 madomasi
• Half cucumber
• 1/4 tsvuku tsvuku
• 1 tablespoons mafuta omuorivhi
• Fresh lemon juice
• munyu
• Pepper nhema
• parsley yakagurwa (zvichida)

gadziriro

1. Fashaidza mvura mupoto woisa munyu pairi. Wedzera pasta kumvura uye kubika maererano nemirayiridzo iri pakiti. Bika kuhutano hunodiwa uye simbisa.
2. Isai tuna muchisefa uye dhonza mvura.
3. Dzvora matomatisi wocheka kuita madiki cubes. Cheka cucumber uye tsvuku tsvuku nenzira imwechete.
4. Muhombe yekuvhenganisa ndiro, sanganisa mafuta omuorivhi, muto mutsva wemononi, munyu uye mhiripiri.
5. Wedzera pasta yakabikwa uye yakadirwa, tuna uye miriwo yakachekwa mumuto wawakagadzirira. Optionally, unogona kuwedzera parsley.
6. Sanganisa zvakanaka kubatanidza zvese zvinoshandiswa.

Kana uchida, unogona kudya tuna pasta nekukurumidza kana kuichengeta mufiriji kwechinguva. Paunenge uchishumira, unogona kusasa zvimedu zveremoni zvitsva uye parsley yakachekwa zvakanaka pamusoro.

6) Kudya Pasta Recipe muchoto

zvinhu

• 2 makapu yakazara gorosi pasta
• 1 kapu yakachekwa miriwo (semuenzaniso, broccoli, karoti, zucchini)
• 1 kapu yakagurwa huku kana turkey nyama (kusarudza)
• Imwe kapu yakaderera-mafuta grated cheese (somuenzaniso, cottage cheese kana chiedza cheddar cheese)
• 1 kapu yemukaka wakaderera-mafuta
• 2 tablespoons ye yoghurt (kusarudza)
• 2 tablespoons grated chiedza cheparmesan cheese (kusarudza)
• Zvinonhuwira zvakadai semunyu, mhiripiri nhema, chili mhiripiri (optional)

gadziriro

1. Fashaidza pasta sezvinorayirwa papepa uye dhonza.
2. Cheka miriwo woipisa nekuwedzera mvura. Svinura mvura.
3. Tora mukaka mundiro woisa yoghurt. Whisk zvakanaka.
4. Gira ndiro yekubikira uye uwedzere pasta yakabikwa, miriwo yakabikwa uye nyama yehuku kana turkey. Sanganisa zvinhu izvi.
5. Dururira mukaka neyoghurt musanganiswa pamusoro uye sanganisa zvakanaka.
6. Isa grated cheese pamusoro.
7. Bika muovheni inopisa kusvika madhigirii 180 kwemaminitsi 20-25 kana kusvika kumusoro kwatsvukira.
8. Shumira nekucheka uye unosarudza kusasa grated parmesan cheese. 

Iyo muchoto-yakabikwa yekudya pasta recipe yakagadzirira kushumira. Nakidzwa nekudya kwako!

7) Diet Pasta Recipe nemiriwo

zvinhu

• 2 makapu yakazara gorosi pasta
• 1 hanyanisi
• 2 mavhavha egariki
• 1 zucchini
• Karoti imwe
• Imwe mhiripiri
• 1 mhiripiri tsvuku
• 1 madomasi
• A teaspoon yemafuta omuorivhi
• Munyu, mhiripiri, kumini (kusarudza)

gadziriro

1. Kutanga, bika pasta maererano nemirayiridzo iri pakiti. Iwe unogona kuwedzera munyu nemafuta mashoma emuorivhi kumvura inopisa. Bvisa pasta yakabikwa uye uise parutivi.
2. Cheka hanyanisi uye garlic zvakanaka. Cheka zucchini, karoti uye pepper kuita cubes. Iwe unogonawo kutema tomato.
3. Wedzera mafuta omuorivhi pani, wedzera hanyanisi yakagurwa uye garlic uye fry. Kana hanyanisi ikaita pink, wedzera zucchini, karoti uye mhiripiri. Svetera pamoto wakadzika kusvikira miriwo yakanyorova.
4. Pakupedzisira, wedzera grated tomate uye zvinonhuwira (optional). Bika kwemaminetsi mashomanana uye udururire muto weveggie pamusoro pe pasta. Iwe unogona kushumira nekusanganisa.

Diet pasta recipe nemiriwo inogona kusarudzwa sekudya kune utano uye kunogutsa. Nakidzwa nekudya kwako!

8) Diet Pasta Recipe neChicken

Iwe unogona kushandisa zvinotevera zvinongedzo zvehuku yekudya pasta recipe:

• 200 magiramu epasta yose yegorosi
• 200 magiramu ehuku zamu, akachekwa kuita cubes
• 1 hanyanisi, yakagurwa
• 2 clove yegariki, grated
• 1 tablespoons mafuta omuorivhi
• 1 tablespoon ye tomato paste
• Rimwe girazi remuto wemuriwo kana muto wehuku
• 1 teaspoon ye thyme
• 1 teaspoon yemhiripiri nhema
• munyu
• 1 tablespoon yakagurwa parsley (kusarudza)

gadziriro

1. Kutanga, fashaidza mvura mupoto woisa munyu kwairi. Wedzera pasta uye kubika maererano nemirayiridzo yepakiti.
2. Zvichakadaro, kupisa mafuta omuorivhi mune pani huru. Wedzera grated onion negariki uye fry kusvika zvatsvuka zvishoma. Wobva wawedzera macube ezamu rehuku wosuka kusvikira huku yanyatsoibva.
3. Kana huku yakabikwa, wedzera tomato paste uye fry kusvikira kunhuhwirira kwepaste kuchipera. Wedzera muto wemuriwo kana muto wehuku wosanganisa. Wedzera munyu, mhiripiri yakasviba uye thyme, funga uye rega musanganiswa ubike pamoto muduku. Mushure mekubika kwemaminitsi mashanu-5, bvisa kubva muchitofu.
4. Bvisa pasta yakabikwa uye uiendese kune ndiro huru. Dururirai muto wehuku pamusoro payo uye musanganise. Iwe unogona kushongedza neparsley yakakoswa. Iwe unogona kushumira kupisa kana kutonhora.

9) Diet Pasta Recipe neYoghurt

zvinhu

• 100 magiramu epasta yose yegorosi
• 1 kapu isina mafuta yogati
• Hafu yegirazi ye grated light cheese
• 1 supuni yemafuta omuorivhi
• 1 clove yegariki yakapwanyika
• Munyu, mhiripiri, mhiripiri (optional)
• Optional fresh mint mashizha ekushongedza

gadziriro

1. Birai pasta maererano nemirairo yepakiti uye dhonza.
2. Isa pasta yakabikwa mumudziyo wakadzika.
3. Whisk yoghurt mune imwe ndiro. Zvadaro wobva wawedzera grated cheese, yakapwanyika garlic, mafuta omuorivhi, munyu uye zvinonhuwira kune yoghurt. Sanganisa zvakanaka.
4. Dururira muto weyoga wawakagadzirira pasta yakabikwa wosanganisa.
5. Siya yogurt yekudya pasta mufiriji kweinenge 1 awa kuti uzorore zvishoma.
6. Iwe unogona kusarudza kuwedzera mint mashizha matsva paunenge uchishumira.

10)Kudya Pasta Recipe neTomato Sauce

zvinhu

• 200 magiramu epasta yose yegorosi
• 2 madomasi
• 1 hanyanisi
• 2 mavhavha egariki
• 1 tablespoons mafuta omuorivhi
• munyu
• Pepper nhema
• chili mhiripiri (optional)
• Mvura kana mafuta-isina skillet yekubikira spray ye sautéing hanyanisi negariki

gadziriro

1. Kutanga, bika pasta maererano nemirairo yepakiti. Bvisa mvura uye uise parutivi.
2. Geza matomatisi kana kuachekerera kuita zvidimbu zvidiki. Cheka hanyanisi zvakanaka wopwanya garlic.
3. Pisa mafuta omuorivhi mune pani yeTeflon. Wedzera hanyanisi uye songa kusvika dzatsvuka. Zvadaro wobva wawedzera garlic uye gadzira mamwe maminetsi mashomanana.
4. Isa matomatisi wobika kusvika mvura yapera. Ungada kukwiza zvishoma kuti matomatisi atore muto wawo.
5. Wedzera pasta yakabikwa pani uye simbisa. Wedzera munyu uye zvinonhuwira, funganisa uye gadzira imwe 2-3 maminitsi.
6. Isa pasta pandiro yekushumira uye usasase maruva matsva akachekwa kana parsley yakagadzirwa zvakanaka pamusoro uye ushumire.

11) Kudya Pasta Recipe ne Minced Meat

zvinhu

• 200 magiramu epasta yose yegorosi
• 200 magiramu e-low-fat minced nyama
• 1 hanyanisi
• 2 mavhavha egariki
• 1 tablespoons mafuta omuorivhi
• 1 teaspoon tomato paste
• 2 madomasi
• Pepper nhema
• munyu
• Red chili pepper (optional)

gadziriro

1. Kutanga, bika yose yegorosi pasta maererano nemirayiridzo iri pakiti. Mushure mekubikira pasta, isa mu strainer uye woigeza nemvura inotonhora.
2. Pisa mafuta omuorivhi mupani kana muhari yakadzika. Wedzera hanyanisi dzakachekwa zvakanaka negariki uye fry kusvika dzatsvuka.
3. Wedzera nyama yakakanyiwa wobika, uchikurudzira nguva dzose, kusvikira yatsvuka. Ramba uchibika kusvikira nyama yakagayiwa yabudisa uye yatora mvura yayo.
4. Wedzera domatisi paste nemadomasi akachekwa wobika, uchikurudzira, kwemaminetsi mashoma. Wedzera mhiripiri yakasviba, munyu uye zvingasarudzwa chili mhiripiri uye sanganisa.
5. Wedzera pasta yakabikwa muhari uye iva nechokwadi chokuti zvinhu zvose zvinosanganiswa zvakanaka. Bika kwemaminetsi mashomanana pamoto muduku kusvikira wagadzirira kushumira.

Kudya pasta resipi nenyama yakakanyiwa kuchave chikafu chine hutano uye chine hutano kana chadyiwa negreen saladhi kana miriwo yakabikwa. Nakidzwa nekudya kwako!

12)Kudya Pasta Recipe neMushroom Sauce

zvinhu

• 200 magiramu epasta yose yegorosi
• 200 magiramu ehowa (zvichida mahowa chaiwo)
• 1 hanyanisi
• 2 mavhavha egariki
• 1 tablespoons mafuta omuorivhi
• Munyu uye pepper (zvichida)
• 1 kapu yemukaka wakaderera-mafuta
• 1 chipunu cheupfu hwegorosi

gadziriro

1. Kutanga, bika uye bvisa pasta yose yegorosi maererano nemirairo iri pasuru.
2. Geza howa uye ucheke kuita zvidimbu zvitete.
3. Cheka hanyanisi zvakanaka wopwanya garlic.
4. Fry the hanyanisi negariki nemafuta omuorivhi muhari.
5. Zvadaro woisa howa uye fry kusvika vabudisa mvura yavo.
6. Sakanidza mukaka neupfu mune imwe ndiro, uwedzere kune howa uye uite kuti ibike, ichikurudzira.
7. Bika, uchikurudzira, kusvikira yasvika pakuenderana kwemuto. Kana muto wacho wakanyanyisa, unogona kuwedzera mukaka.
8. Optionally wedzera muto nemunyu uye mhiripiri.
9. Wedzera pasta yakabikwa, kusanganisa uye kubika pamwe chete kwemaminitsi mashomanana.
10. Pakupedzisira, iwe unogona kuzviisa pamahwendefa ekushumira uye nekusarudza kusasa grated light cheese kana chili pepper pamusoro uye kushumira.

13)Kudya Pasta Salad Recipe

zvinhu

• 100 magiramu epasta yose yegorosi
• 1 madomasi makuru
• 1 mhiripiri
• hafu gaka
• 1 hanyanisi duku
• 2 tablespoons mafuta omuorivhi
• muto we1 lemon
• munyu
• Pepper nhema
• 1 teaspoon paprika
• 1/4 bunch parsley

gadziriro

1. Bika pasta mumvura ine munyu inopisa.
2. Bvisa pasta yakabikwa uye uichengete parutivi kuti itonhorere.
3. Cheka matomatisi, mhiripiri negaka kuita zvidimbu zvidiki. Unogonawo kuchekerera hanyanisi zvakanaka.
4. Sakanidza miriwo yakagurwa uye pasta yakanyoroveswa mundiro yesaladhi.
5. Sakanidza mafuta omuorivhi, muto wemonamu, munyu, mhiripiri yakasviba uye tsvuku tsvuku mumudziyo muduku. Dururirai muto uyu pamusoro pe saladhi uye musanganise zvakanaka.
6. Cheka parsley zvakanaka uye usasa pamusoro pe saladhi.

Diet pasta saladi yakagadzirira kushumira! Optionally, iwe unogona zvakare kuwedzera yakaderera-mafuta curd cheese.

14) Kudya Pasta Salad Recipe neTuna

Kudya pasta saladhi ne tuna isarudzo ine hutano uye inonaka yekudya. Heino iyo tuna yekudya pasta saladhi resipi:

zvinhu

• 1 kapu yakabikwa pasta
• 1 gaba retuna yemumagaba
• Gaka rimwe
• 1 karoti
• imwe tomato
• 1 mhiripiri
• Hafu boka reparsley
• Muto wehafu yeremoni
• 2 tablespoons mafuta omuorivhi
• munyu
• Pepper nhema

gadziriro

1. Kuti ugadzirire zvigadzirwa zve saladhi, geza uye ucheke gaka, karoti, tomato, green pepper uye parsley.
2. Wedzera pasta yakabikwa kune hombe saladhi ndiro.
3. Wedzera tuna yakachekwa uye zvimwe zvakagadzirirwa.
4. Wedzera muto wemonamu, mafuta omuorivhi, munyu uye pepper uye sanganisa zvakanaka.
5. Rega saladhi igare uye inotonhorera mufiriji kweinenge 1 awa.
6. Kanda zvakare usati washumira uye shongedza neparsley kana uchida.

Kudya pasta saladhi ne tuna, yakapfuma muprotein uye fiber tuna Izvo zvese zvinogutsa uye zvine hutano sarudzo kana yasanganiswa ne pasta. Mukuwedzera, saladhi yakagadzirwa nemiriwo mitsva kudya kwakapfuma muvhithamini nemaminerari.

15)Kudya Pasta Sauce Recipe

Kune akati wandei ane hutano sarudzo dzekudya pasta muto. Heino mimwe mienzaniso:

1. Fresh tomato sauce: Geza matomatisi woisa garlic itsva, hanyanisi nebasil. Nyora nemafuta mashoma emuorivhi, munyu uye zvinonhuwira.
2. Green pesto sauce: Sakanidza itsva basil, munyu, garlic, grated parmesan cheese uye mafuta omuorivhi mu blender. Iwe unogona kuwedzera zvipunu zvishoma zvepasta mvura kuti uwane mamwe mvura kuenderana.
3. Muto muchena wakajeka: Sanganisa mukaka usina mafuta mashoma, munyu uye mhiripiri mupoto. Unogona kuwedzera hupfu kuti uwedzere kusimba. Iwe unogona zvakare kuwedzera grated cheese kana garlic kune yako yaunoda flavour.
4. Mint uye yoghurt sauce: Cheka mint mashizha matsva. Sakanidza ne yoghurt, mafuta omuorivhi, muto wemonamu, munyu uye mint. Optionally, iwe unogona zvakare kuwedzera imwe garlic kana dill.

Iwe unogona kuwedzera masosi aya pasta yako sezvaunoda kana kuishandisa nemiriwo yakasiyana-siyana. Rangarira, chengetedza pasta yako pasi pesimba uye uve nechokwadi chekudya yakawanda yemiriwo nayo.

Semagumo;

Kudya pasta yekubika isarudzo yakanakisa kune avo vanotsvaga zvese zvine hutano hutano uye chikafu chinonaka. Kunyange zvazvo mabikirwo aya achibatsira kudzora uremu, anewo zvinovaka muviri zvakakosha kuti tipe simba ratinoda. Iwe unogona kuyedza yako yekudya pasta resipi uye kugadzira zvinonaka zvekudya kana madhishi makuru. Usakanganwa kushanyira blog yedu kune mamwe mabikirwo uye matipi ekudya ane hutano.