Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 353
Amafutha - 13g
I-Carbs - 37g
Amaphrotheni - 25g
Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi angu-15 , pheka amaminithi angu-0
Izinkonzo 2
Umthombo omuhle wamaprotheni ekuseni kusiza ukuba udle ekulandeleni usuku. Lapha, uthola iphrotheni kabili kusuka ku-yogurt yesiGreki kanye neqanda elibilisiwe, futhi imifino emisha ihlanganisa ukukhanya nokukhanya.
I-yogurt yogurt ijwayele kakhulu njengengxenye yokudliwa kweMedithera , ukudla okudakayo okunganciphisa ingozi yezinye umdlavuza, njengesifo somdlavuza webele. Kuyinto evamile kakhulu uma ixubene namafutha omnqumo nezinongo ezintsha. Khetha ama-yogurt brand athi "uqukethe amasiko aphile futhi asebenzayo" ephaketheni ukuze usize ukuqinisa amasosha omzimba futhi ugcine uhlelo lwakho lokugaya njalo.
Kule recipe, sisebenzisa futhi isipelingi saseMpumalanga Ephakathi esaziwa nge-za'atar esine-thyme, sumac nembewu yesame, ukufaka ukunambitheka kwi-yogurt nemifino.
Izithako
- ½ indebe engeyona fat noma ephansi fat plain Greek yogurt noma umthamo
- 1 ithisipuni yamafutha omnqumo
- 1/16 ithisipuni usawoti
- ¼ isipuni za'atar
- 1 iqanda elikhulu elibilisiwe
- ¼ indebe cherry utamatisi, ingxenye
- ½ i-pepper ephakathi kwebell, elicwengekile
- 6 amafutha kalamata aphakathi
- 1 ephakathi nendawo yonke isinkwa se-pita isinkwa
Ukulungiselela
1. Hlanganisa i-yogurt epulatifeni noma etafuleni, yakha i-divot encane nge-spoon bese igcoba ngamafutha omnqumo. Fafaza usawoti kanye ne-za'atar phezu kwe-yogurt.
2. Khanda ngeqanda elibilisiwe, utamatisi we-cherry, i-pepper bell, iminqumo kanye nesinkwa se-pita.
Ukuhlukahluka Kwesithako kanye Nokusekela
Abantu abaningi abadli ngokwanele inani lezinsuku nemincino ekhuthazwa nsuku zonke, ikakhulukazi imifino. Kungani ungaqali usuku uhambe kahle futhi ujabulele ama-veggies ngesikhathi sakho sasekuseni?
Zama ukusebenzisa ikhukhamba esikhundleni sensimbi ye-pepper ukuze uthole ukunambitheka okungokwesiko ngaphezulu. Sebenzisa isinkwa se-naan noma isinkwa se-Turkish simit (isinkwa esisodwa se-bagel ngokuvamile sinezinhlamvu zesame) esikhundleni sokuhamba. Isinkwa saseNaan nesimiso saseTurkey asuke esenziwe ngokusanhlamvu okuphelele, ngakho-ke uma ukhetha lezi zinkwa, zama ukwenza okusanhlamvu okusele ngosuku oluvela emithonjeni yonke yokusanhlamvu.
Futhi uma ubheka ukwengeza ukuthinta kokumnandi epulatifheni yakho, faka izinsuku ezinomsoco we-potassium nama-alimondi.
Amathiphu wokupheka nokukhonza
Ukwenza amaqanda abilisiwe: faka amaqanda embizeni ephakathi bese ugcwalise ngamanzi abandayo ukumboza amaqanda. Ukushisa phezulu phezu kwe-stovetop kuze kube yilapho amanzi eqala ukupheka. Uma ushisa, vala amanzi, umboze ubhodlo bese uvumele uhlale, uhlanganiswe, imizuzu engu-10. Gcoba amaqanda bese ubeka ebhodini lokugeza amanzi ukuze upholile. Peel udle!