Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 144
Fat - 3g
I-Carbs - 26g
Amaprotheni - 8g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-30
Izinkonzo 4 (1 indebe ngayinye)
Ihlobo yisikhathi esiphelele sokusebenzisa izithelo ezintsha. Ukwengeza izithelo nemifino eningi ekudleni kwakho kuyisinyathelo esibalulekile ekunciphiseni umfutho wegazi lakho. Banikeza i-potassium, i-magnesium, ne-fibre, zonke izakhi ezibalulekile zokugcina inhliziyo yakho iphilile.
Lesi sobho sehlobo sasehlobo sigcwele ummbila wehlobo ehlobo elimnandi kanye nama-jalapenos ashisayo, ukuze uthole isidlo esisha futhi esiphundu esineziprotheni ngenxa yokwengezwa kwegagurt yesiGreki. Yidla ngokwayo ukuze uthole ukudla okunemifino enemifino enomsoco, noma ubhanana nesaladi noma isangweji ekudleni kokuzwa.
Izithako
- 1 ithisipuni yamafutha omnqumo
- 3 clove garlic, nengulube
- 1 anyanisi omncane ophuzi, oqoshiwe
- 1 i-jalapeno pepper, i-seeded ne-diced
- 4 izindlebe zommbila, ama-kernels anqunywe
- 1 indebe ephansi sodium imifino umhluzi
- I-1/2 isipuni lesipuni elimnyama eliphukile
- 1/3 indebe ye-non-yogurt yogurt yesiGreki
- I-1/4 inkomishi ubisi lwe-skim (noma
- ubisi lokuzikhethela
- )
- 1 anyanisi oluhlaza, oqoshiwe
Ukulungiselela
Ukushisa amafutha phezu komlilo ophakathi kwesikhwama esikhulu. Engeza u-garlic, u-anyanisi, ne-jalapeno bese upheka kuze kube mnandi, imizuzu emihlanu kuya kwemi-10.
Engeza ummbila, umhluzi, nopelepele. Vala bese ubamba imizuzu engu-10 kuya kwemi-15. Susa ekushiseni bese uvumele ukupholisa cishe imizuzu engu-20.
Thela uketshezi kanye nengxenye yemifino ibe yi-blender of processor yokudla. Hlanganisa kuze kube bushelelezi, bese ungeza emuva epanini nemifino esele.
Ngesitsha esincane, i-yogurt ye-whisk nobisi. Engeza emgodini epanini bese ushisa ukukhuphuka phezu kokushisa okuphansi kuze kufike ukufudumala.
Hlukanisa isobho zibe izitsha. Fafaza anyanisi oluhlaza ngaphambi kokukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ungase ubeke endaweni engcono ye-corn ekhanda uma ingekho ngesikhathi, ukuze ukwazi ukujabulela le minyaka yonke yokudla. Ngokuvamile, ummbila oqhwayiweyo unomsoco, ngoba ususwe phezulu.
Amathiphu wokupheka nokukhonza
Qaphela lapho uhlanganisa iziphuzo ezishisayo. Vumela ukupholisa ekamelweni lokushisa noma kuzoba nokucindezela okukhulu kakhulu ku-blender yakho. Shintsha isobho ngokushisa okuphansi esitofu.