Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 82
Amafutha - 1g
I- Carbs - 16g
Amaprotheni - 5g
Isikhathi esiphelele 45 iminithi
Lungisa amaminithi amahlanu , Pheka iminithi engu-40
Izinkonzo 4 (1 1/2 izindebe ngayinye)
Iningi lezinkwa ezisemathinini-ngisho nezinguqulo ezincishisiwe-ze-sodium-ziphakeme kakhulu kwi-sodium. Ukwenza ngokwakho kuyisixazululo esikhulu. Isobho lokuzenzela kuyindlela enhle yokusebenzisa imifino ehlanzekile futhi wengeze ukudla okunomsoco kokudla okwenziwe ekudleni kwakho.
Utamatisi ukhululekile ngokwemvelo ku-antioxidant lycopene , okuyinto i-carotenoid engasiza ekuvimbeleni umdlavuza nesifo senhliziyo. Ukusebenzisa utamatisi ohlobo olusha ne-basil kwenza lokhu isobho se-tomas basil enempilo esiphundu ngaphandle kokusetshenziswa kosawoti. I-pepper ebomvu ebosiwe yengeza ubumnandi obuhle obucashile, nobisi umthamo omncane weprotheni. Engeza ingcosana yamaphekula omnyama asanda kupheka bese ukhonza ngesaladi esisha eluhlaza okwesimini esilula futhi esinempilo.
Izithako
- 6 utamatisi amakhulu
- 1 i-pepper enkulu ebomvu ye-bell
- 4 clove garlic
- Ubisi obisi-3/4 ubisi (noma ubisi olukhethile)
- 1 isipuni 1 pepper omnyama ophukile
- 1/4 indebe entsha yamaqabunga e-basil
Ukulungiselela
Ihhavini lokushisa ku-400F. Tshayela ishidi lokubhaka ngesikhumba.
Sika i-pepper bell ngesigamu bese ususa imbewu bese usuka.
Faka utamatisi, pepper obomvu, ne-garlic ebhodini lokubhaka bese ugosa imizuzu engu-10.
Susa i-garlic kanye ne-flip pepper no-utamatisi. Buyela kuhhavini kwenye imizuzu engu-20.
Susa kuhhavini bese uvumela imifino ipholile. Izikhumba zama-peel kusuka ku-pepper no-utamatisi.
Engeza zonke izithako ku-blender enamandla kakhulu futhi uhlanganise kuze kube bushelelezi. Isobho lokushisa ekushiseni okufunayo epanini emgqeni wokushisa okuphansi.
Ukuhlukahluka Kwesithako kanye Nokusekela
Sebenzisa isipuni se-½ se-basil esomisiwe esikhundleni se-basil esisha uma ungenayo fresh.
Amathiphu wokupheka nokukhonza
Khonza ngesaladi noma isigamu ses sandwich ukuze uthole ukudla kwasemini. Phinda uphinde ususe esitofu ngokushisa okuphansi. Ungase ujabulele futhi kubanda njengokudla okuqabulayo.