Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 107
Fat - 3g
I- Carbs - 16g
Amaprotheni - 5g
Ingqikithi Isikhathi 5 iminithi
Lungisa amaminithi angu-5 , pheka amaminithi angu-0
Izinkonzo 6 (1/4 indebe ngayinye)
Ngaso leso sikhathi, ungashaya isamba sakho sokusabalalisa njenge-hummus-like izithako ezimbalwa ezilula kanye nosawoti ongeziwe. Kulula ukwenza le mafutha omnqumo omnandi we-rosemary amafutha omnqumo aphuzi ekhaya, futhi iyindlela elula yokuthenga i- hummus -ngaphandle kwezingxenye eziningi ze-sodium noma ezongeziwe.
Kukhona ukunambitheka okuningi emakhambi nasezinongo, ngakho usawoti awudingi. Ungazizwa ujabule mayelana nokudla okulula uma ufaka emigodleni eluhlaza noma bonke abaqhekeza okusanhlamvu ukuze uthole isiphuzo esinomsoco ogcwele amaprotheni, izitshalo namafutha enempilo!
Izithako
- I-1 ingaba (15.5 ama-ounces) ubhontshisi obumhlophe obuncane be-sodium, idonswe futhi ihlanjululwe
- 1 i-clove garlic
- 1 lemon encane, juiced
- Isipuni esingu-1 eqoshiwe i-rosemary entsha
- Isipuni esingu-1 amafutha omnqumo amancane omnqumo
- 1/2 isipunipele pepper esanda kuqhekeka
Ukulungiselela
- Beka zonke izithako ku-processor yokudla noma i-blender. Hlanganisa kuze kube bushelelezi.
- Khonza ngemifino eluhlaza noma ama-crackers wonke okusanhlamvu ukuze udibe.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ubhontshisi omhlophe ngokuvamile kulula ukuwuthola endaweni yokutshala ibhontshisi. Hlola usawoti ongeziwe noma ama-sodium aphansi eNyakatho, eNavy, noma eBhanini ye-Cannellini-bonke bawela ngaphansi kwesigaba sombhede omhlophe futhi banenani elifanayo lokudla okunomsoco.
Ukuze uthole ukunambitheka okunye kwamagciwane, engeza i-thyme entsha, i-parsley, noma i-oregano.
Ukwandisa inani likagalikhi uma uthanda ukunambitheka okunamandla kellic.
Amathiphu wokupheka nokukhonza
Khonza lokhu kudibanisa nge-veggies eluhlaza njenge-izaqathe, isilimo esidliwayo esinamagatsha anamanzi, i- broccoli , i-cauliflower, noma yimuphi umbala we-pepper bell . Bonke abaqhekeza okusanhlamvu nabo bayisinqumo esihle.
Ungasebenzisa lokhu ukupaka njengesihlabathi esasakazeka esikhundleni semayonnaise noma lwesinaphi. Kungumunwe okwanele ukwengeza ukuthungwa okungajwayelekile kuwo wonke ama-bite futhi kunambitheka kakhulu kune-sandwich ejwayelekile.
Nakuba ungangezeli usawoti owengeziwe ekucwiliseni, kune-sodium enobhontshisi ekheniwe. Ukuwahlanza ngaphambi kokusetshenziswa kunganciphisa ukuqukethwe kwe-sodium ngamaphesenti angama-40. Mane nje uwadonsa, bese ubamba ngaphansi kwamanzi abandayo abandayo.