I-Russian-Style Red Beet Borscht

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 224

Amafutha - 6g

I-Carbs - 40g

Amaprotheni - 6g

Ingqikithi Isikhathi 75 iminithi
Lungisa amaminithi angu-15 , Pheka iminithi engu-60
Izinkonzo 6 (2 izinkomishi ngamunye)

Izinhlanzi ezibomvu nezibomvu zezinyosi zezinyosi, imifino yemifino etholakale unyaka wonke, unikele ngaphezu kombala omuhle izitsha. Bafika begcwele amaprotonutrients abizwa ngokuthi yi-betalains-antioxidants alwela ukunciphisa ukuvuvukala emzimbeni wakho. Ihlanganiswe nezinhlobonhlobo zamanye ama-veggies anemibala efana no-anyanisi, i-pepper bell, izaqathe, neklabishi, le recipe ye-borscht yama-classic ingumxube wezithako ezinhle ezikhombisa ukuthi yini okumele ihlinzekwe ngesitayela saseRashiya.

Isidlo sinemifino enhle, esilungele isidlo saseMsombuluko esingenakusiza esizosiza ekunciphiseni ukudla kwakho ngamafutha agcwele isonto, futhi isifo sakho se-cholesterol nesifo senhliziyo siyingozi.

Izithako

• 2 wezipuni amafutha omnqumo
• 1 anyanisi omncane ophuzi, oqoshiwe
• 1 i-pepper enkulu ye-bell ephuzi, encane eqoshiwe
• 2 beet ezincane, ehlutshiwe futhi ehlutshiwe
• Izaqathe ezine eziphakathi, zihlutshiwe futhi zihlutshiwe
• I-8-ounce i-tomato sauce
• Iklabishi elincane elincane lekhanda elincane, elikhishwe
• 1/2 isipuni usawoti
• 1/4 isipuni pepper
• Amazambane ama-3 aphakathi, ahlutshiwe futhi anesigamu
• 2 izinkomishi iparsley, oqoshiwe (mayelana 1 bunch encane)
• Amaqabunga ama-4
• 3 clove clove, ochotshoziwe
• 6 wezipuni ukhilimu omuncu, ozikhethela, ngokukhonza

Ukulungiselela

1. Ukushisa amafutha omnqumo esikhwameni sokushisa okuphakathi. Engeza u-anyanisi ne-bell pepper. I-Sautee kuze kube yilapho i-anyanisi iqala ukushintsha.
2. Engeza ama-beet aqoshiwe kanye ne-izaqathi bese uqhubeka nokuthutha eminye imizuzu engu-4 kuya kwemi-5.
3. Engeza utamatisi we-sauce bese uvuselela uze uhlanganise kahle. Qhubeka ukushisa eminye imizuzu emibili, bese uvala ukushisa.
4. Engeza iklabishi ehlutshiwe kanye nosawoti kanye nopelepele embizeni enkulu ehlukene. Ukumboza ngamanzi abandayo bese uletha ngamathumba, bese ubhala bese uvumela ukumisa imizuzu engaba ngu-20.

1. Yengeza amazambane ama-half kuya ebhodweni leklabishi. Ukupheka, ukumbozwa, kuze kube yilapho amazambane aphezu kwesigamu esiphekiwe.
2. Dlulisa ingxube ye-sautee ebhodweni neklabishi. Engeza i-parsley, amaqabunga e-bay, ne-garlic echotshoziwe. Bilisa ngamanye amaminithi amabili kuya kwangu-3 bese uvala ukushisa.

Ukuhlukahluka Kwesithako kanye Nokusekela

Lesi yisitshalo semifino (futhi i-vegan, uma ushiya isidlo esiphundu). Izithako ezibalwe ziyingqayizivele ekuphekeni kwendabuko. Kodwa-ke, ungabuye wengeze ezinkanjeni zenkomo ephekiwe, yenkomo yeprotheyini eyengeziwe kanye nokuthungwa okuncane.

Amathiphu wokupheka nokukhonza

Lesi sidlo sigcwalisa ngokwanele, sisebenze ngesinkwa sesinkwa esisifudumele sekolweni. Izinhlobonhlobo zemifino zihlanganisa ukunikeza ukudla okunomsoco, okunempilo. Ungakwazi ukukhonza lesi sidlo esishisayo noma esibanda. Ukhilimu omuncu unikeza ukhilimu omuhle kanye nesethulo, kodwa kukhethwa ngokuphelele. Ungasebenzisa i-yogurt yamaGreek esikhundleni.

Ungase uthole amabhontshisi athengiswe esakhiweni nemifino enamathiselwe.

Ezinye izitolo ezinkulu zingazithengisa. Kungakhathaliseki, khetha izinyosi eziqinile ngesikhumba esithakazelisayo. Uma befika ngemifino, banqume cishe ngamasentimitha ngaphezulu lapho bafaka khona ku-beet (ungayisebenzisa kanye nanoma yiziphi izinyosi ezisele ukuze wenze i- ravioli yembuzi ). Musa ukugeza ama-beet uze ulungele ukubhala.

Ukuwahlahlela kahle usize ukulahla noma yikuphi ukuthungatha ukungcola.