Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 66
Amafutha - 2g
I-Carbs - 11g
Amaprotheni - 3g
Ingqikithi Isikhathi 55 iminithi
Prep 10 min , Pheka iminithi engu-45
Izinkonzo 18 (1/2 indebe ngayinye)
Akutholi lutho olungcono kunesobho-ngaphandle uma ufaka ukholifulawa . Zombili lezi zitshalo ziqubuzana ne- phyto (izitshalo) izakhi , ezinikeza ubuchopho bakho nomzimba ukuvikela ukuvimbela izifo ezingapheli.
Izakhi zizuzisa wonke umzimba wakho: i- vitamin A no-C basiza ukugwema ukushisa okuvamile, nokudida kwe-cauiferflower's cruciferous kusiza ubuchopho bakho nokuthuthukisa inkumbulo yakho. Ngaphezu kwalokho, inyama enothile e-orange yempuphu inikeza amathani we-carotenoids, okuyi-antioxidants engakwazi ukuvikela umzimba wakho nobuchopho kumonakalo wokucindezeleka kwansuku zonke.
Emile futhi enomusa, lesi sobho sinambitheka njengokuwa, ne-nutmeg nama-clove afakwe engxenyeni. Ngephunga elimnandi, lezi zinongo ezimbili zinikeza isobho ama-flavour amaningi ahlala emagqabeni akho okunambitheka futhi angene ezinhliziyweni zakho ngomqondo wenhlalakahle ovuselela ingqondo nomzimba wakho ngosuku olubandayo.
Izithako
- Isipuni 1 samafutha e-canola
- 1 anyanisi ophuzi ophakathi, oqoshiwe
- 2 28-ounce amathini amakhuni puree
- Inhloko eyi-1 ye-cauliflower, uthathe ama-florets amancane
- 2 izinkomishi ezimbili 1/2 umhluzi low-sodium yemifino
- 1 ithisipuni usawoti
- 1 isipuni omnyama pepper
- 1/2 ithisipuni i-clove emhlabathini
- 1 ithisipuni umhlabathi nutmeg
- 1 ithisipuni tarragon fresh, oqoshiwe
- I-2 1/2 izindebe ezinamafutha aphansi (u-2% wamafutha) ubisi
- 1 isipuni 1 ijusi kalamula
Ukulungiselela
- Faka amafutha embizeni enkulu esitokisini ku-stovetop phezu kokushisa okuphakathi.
- Engeza u-anyanisi futhi uvumele ukupheka kuze kube yilapho uguqukile (cishe imizuzu emihlanu).
- Engeza ithanga bese ugubha. Ukushisa imizuzu engu-5.
- Engeza ukholifulawa nomhluzi; ikhava. Pheka kuze kufike ukholifulawa ukuthobisa (cishe imizuzu engu-15).
- Hlanganisa amakhambi nezinongo (usawoti ngokusebenzisa i-tarragon). Faka kahle futhi uvumele ukupheka enye imizuzu engu-10.
- Ukusebenzisa ukucwiliswa (okubanjwe ngezandla), ukuhlanza ingxube kuze kube yilapho ubushelelezi ngqo ebhodweni.
- Uma usheshe ubushelelezi, engeza ubisi uphuthukise kahle. Engeza ijusi kalamula, unike isicubungulo sokugcina, bese ukhonza ushisayo.
Ukuhlukahluka Kwesithako kanye Nokusekela
Uma ufuna ukwengeza amaprotheni kulolu isobho, ungangezela isifuba se-chicken shredded noma u-swirl kwenye i- tofu e-silken. Futhi, zizwe ukhululekile ukukhipha ukushisa ngokusikisela kwe-sriracha noma i-sauce eshisayo.
Uma ufuna ukunambitheka kwethanga kuvelele ngokwengeziwe, nqamula inani lekholifulawa ngesigamu. Ngokudlala nxazonke ngesilinganiso samathambo ku-ukholifulawa ungashintsha ngokuphawulekayo iphrofayli yenambitheka yalesi sobho.
Ukuze uthole iphutha elihle, engeza isipuni sesipuni se-basil esitsheni ngasinye bese usinika isithuthuthu. Amafutha enempilo e-pesto avela ngamafutha omnqumo namantongomane futhi azoqinisa ama-flavour futhi enze i-carotenoids ku-ithanga ibe yi-bioava etholakalayo (i-aka ingene kalula emzimbeni wakho).
Amathiphu wokupheka nokukhonza
Le isobho ilula ukwenza inqwaba enkulu. Friji ukuthi yini ongayidli ku-container engavunyelwe umoya kuze kube yizinsuku ezintathu noma ufake efrijini ukuze ugcine izinyanga ezimbalwa.
Ukuphinda uphinde uphinde ususe esiqandisini, vele uthele isitsha esiphephile se-microwave nokushisa emaminithini amabili kuya kwemi-3 ku-HIGH noma ufake embizeni esitofu phezu kokushisa okuphakathi futhi ulethe kancane. Ukumboza uze uphelele (cishe imizuzu emihlanu).
Kusukela efrijini, kungcono ukusikhipha isobho esiqandisini amahora ambalwa.
Uma isikhathi siphelile, faka i-microwave imizuzu emihlanu ku-HIGH, gxuma bese ufaka i-microwave ngomunye umzuzu noma kuze kube yilapho ushisa.
Uma ungenayo i-blender yokucwilisa, mane uthele isobho esifudumele sibe yiprosesa yokudla emabhakeni amancane kanye ne-puree kuze kube yilaphabushelelezi. Dlulisela emuva ebhodweni lesitokisi bese ufaka ubisi nejusi lemon.
Lesi sobho siyakuthandeka kakhulu lapho kusetshenzwa ukudonsa.