Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 144
Amafutha - 2g
I-Carbs - 24g
Amaprotheni - 8g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-30
Izinkonzo 8 (1 indebe ngayinye)
Uma une-high blood pressure, ngokuvamile kuvame ukugwema isobho elisemathinini noma isobho elithengwa ezindaweni zokudlela. Zine-sodium eningi, futhi uma zi-creamy zizoba namafutha engeziwe. Isobho lommbila ikakhulukazi lenziwa ngo-cream olunzima, ubhekeni, ushizi, ukhilimu omuncu, kodwa ngenxa nje yokuthi uzama ukudla okunempilo akusho ukuthi kufanele uphelelwe kuso.
Le isobho, i-leek, ne-white bean isobho igcwele i-flavour ngenxa yama-leeks kanye namazambane aphekwe ekhukhuleni eliphansi le-sodium noma umhluzi wemifino. Bese kubhontshisi ubhontshisi obomhlophe, okwenza kube nokuthungwa okunebushelelezi, okomuncu ngamathani enambitheka nokudla.
Izithako
- 1 ithisipuni yamafutha omnqumo
- 3 clove garlic, waphonswa
- 1 i-leek, uthathe isigamu ubude futhi uhlanza
- 4 izinkomishi amazambane, ehlutshiwe kanye cubed
- Izinkomishi ezi-3 ezincane inkukhu ye-sodium noma umhluzi wemifino
- 1 (i-ounce eli-15) ayikwazi ukufaka ubhontshisi omhlophe wesikhumba usawoti
- I-1/2 isipuni lesipuni elimnyama eliphukile
- Iphekwe, i-bacon crumbled
- Ama-chives aqoshiwe
- I-yogurt ye-Greek ye-Nonfat
Ukulungiselela
- Ukushisa amafutha phezu kokushisa okuphansi phansi kwesibindi esinamandla.
- Hlunga ama-leeks bese ulondoloza imifino ukuze uthole olunye ukusetshenziswa. Engeza ingxenye emhlophe yama-leeks ne-garlic embizeni yesitoko bese upheka, ugqugquzela, kuze kube lula. Engeza amazambane kanye nomhluzi bese ubumba, kuhlanganiswe, kuze kufike amazambane athambile, cishe amaminithi angu-20. Susa ekushiseni bese udlulisela konke okuqukethwe ku-blender. Engeza ubhontshisi omhlophe nepelepele bese uhlangana kuze kube lula.
- Thethela isitsha bese uhlobisa ngamunye nge dollop ye yogurt, isipuni se-chives, kanye ne-isipuni se-bacon crumbled (ozikhethela).
Ukuhlukahluka Kwesithako kanye Nokusekela
Le nguqulo enempilo yesobho yamazambane inikeza inqwaba ye-fibre kanye nesiprotheni esisekelwe ezitshalweni futhi ingenziwa i-vegan ngokusebenzisa imifino yemifino. Uma ungenalo imifino, yizwa ukhululekile ukuphakamisa isobho sakho nge-dollop ye-greek plain yogurt, i-little bit of bacon crumbled, kanye ne-chives for flavor ngisho nangaphezulu.
Ukuze uthole ubisi, ungashiyi i-yogurt.
Amathiphu wokupheka nokukhonza
Uma uthanda isobho sakho kakhulu, shiya uhhafu ubhontshisi kanye nengxenye yamazambane uma uhlanganisa, bese ubavuselela ekugcineni.
Le isobho yenza isinkwa esimnandi nesigcwele kanye nesaladi eseceleni noma yedwa. I-iresiphi yenza i-batch enkulu, ngakho-ke ungayifunda ukuze udle sonke isonto eside.