Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 67
Fat - 3g
I-Carbs - 4g
Amaprotheni - 6g
Ingqikithi Isikhathi esingama-20
Lungisa amaminithi angu-20 , pheka amaminithi angu-0
Izinkonzo 8 (4 T ngayinye)
Isitsha se-yogurt-ikhukhamba siyamangalisa nge-mint esisha kepha ungasebenzisa i-parsley noma i-dill (noma ayikho imifino nhlobo). Igalikhi ilungile ukunambitha, futhi uma ungathandi "i-bite" yegalikhi eluhlaza, ungakhohlisa futhi usebenzise i-garlic powder. Ngesinye isikhathi, i-mint i-cinch ukuze ikhule. Vele uqiniseke ukuthi uyitshala esitsheni noma kuqukethe indawo, noma kuzothatha konke okuzungezile!
Izithako
- Ikhukhamba 1 - i-English noma i-seedless ikhethiwe
- 2 izinkomishi (16 oz) ubisi lonke ubisi Greek
- i-yogurt
- 4 clove garlic, egayiwe
- 1/4 - 1/3 indebe eqoshiwe yama-mint
- Usawoti
Ukulungiselela
Uma ikhukhamba "ijwayelekile" (hhayi isiNgisi), ungase uthande ukuthatha imbewu ngoba leso sigaba sekhukhamba sinamanzi amaningi. Yingakho ngithanda i-English noma i-cucumber ye-tzatziki.
Grate ikhukhamba bese uyibeka ku-strainer. Ufafaze usawoti omncane phezu kwalo bese uxuba. Vumela ukukhipha okwesikhashana - okungenani imizuzu engu-10-bese uyifinyelela ukuze uthole amanzi amaningi ngangokunokwenzeka. Hlanganisa nazo zonke ezinye izithako.
Gcoba amafutha omnqumo ngaphezulu uma uthanda.