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Pełnoziarnisty makaron penne z zielonym sosem pesto

,

Sos pesto, którego bazą są zielone liście bazylii to bogactwo błonnika, kwasu foliowego, chlorofili i karotenu czyli roślinna forma witaminy A (poprawia widzenie, zwalcza wirusy i bakterie, wygładza i ujędrnia skórę, włosy i paznokcie itd.) i kwasów omega-3 (usprawniają wszystkie procesy życiowe, niezbędne dla kobiet w ciąży, chronią przed chorobą Alzheimera, doskonałe dla serca i mózgu, zapobiegają alergiom). W aromatycznych listkach bazylii znajdują się składniki, które mają doskonały wpływ na nasz układ trawienny i nerwowy. W połączeniu z orzechami, oliwą i makaronem ugotowanym al-dente powstaje zdrowe danie zapewniające długotrwałe poczucie sytości. I tylko parmezan w tym daniu dodaje pikanterii i może być tu małym „zgrzytem”(duża zawartość soli), ale czasem warto odrobinę zaszaleć 😉

4-5 porcji

Czas przygotowania: około 15 minut

Składniki:
– opakowanie makaronu pełnoziarnistego penne
– 1 mała doniczka liści bazylii
– 1 malutki ząbek czosnku
– 3-4 łyżki orzechów nerkowca lub  2 łyżki piniowych
– 1 duża łyżka startego parmezanu lub np. twardego sera bursztyn lub rubin
– 4-5 łyżek oliwy z oliwek extra vergine
– sól morska lub himalajska i czarny świeżo mielony pieprz do smaku
– parmezan do posypania dania
– opcjonalnie – 1 filet z kurczaka (jeżeli przygotowujesz wersję z kurczakiem to pokrój filet na małe kawałeczki i podsmaż je na patelni np. na maśle klarowanym tak by lekko się przyrumieniły)

Przygotowanie:
KROK 1:
Makaron ugotuj zgodnie z zaleceniami producenta – tak by był al dente (lekko twardy). Dobrego makaronu nie przelewamy nigdy wodą po ugotowaniu.

KROK 2:
Orzechy upraż na patelni tak, by miały lekko złoty kolor.

FullSizeRender2
KROK 3:
Listki bazylii, czosnek, uprażone orzechy, parmezan i oliwę zmiksuj blenderem (lub utrzyj) tak, aby powstały maleńkie drobinki. Na koniec dopraw solą i pieprzem – wymieszaj. PESTO NIE PODGRZEWAMY (jeżeli chcesz zabrać to danie np. do pracy pesto zabierz w oddzielnym pojemniczku i wyłóż dopiero po podgrzaniu makaronu).

FullSizeRender1

Propozycja podania:
Na talerz wyłóż makaron, posyp go kawałkami kurczaka jeżeli dodajesz go do tego dania, wyłóż pesto i posyp parmezanem lub świeżo startym twardym serem.

 

FullSizeRender3

 

 

 

 

Na zdrowie J. 🙂

 

 

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