Lesi sobho sesipinashi esiphundu esisha esiphundu sinempilo futhi sinomsoco. Kuyinto emangalisayo ukuthi kulula ukwenza futhi ingahle ilungele emaminithini angaphansi kwengu-30. Lokho kusho ukuthi kuphelile ukudla kwasemini noma ukuqala okuhle kokudla okunempilo.
Uma wenza, uzobona ukuthi isobho sinombala obala obala. Kungenxa yokuthi ingxenye yesipinashi igcinwe futhi ifakwe kwisobho emva kokupheka. Kuyiqhinga elikhulu elisiza futhi ukugcina zonke izakhi ezitholakalayo esipinashi esisha.
Uma ufuna ukugcina isobho semifino, mane nje ukhethe umhluzi wemifino phezu kwenkukhu.
Okuzokwenza
- 2 isipuni
- Amafutha e-Olive
- 2 clove garlic
- 1/2 anyanisi ophakathi (oqoshiwe)
- I-stalk isilimo esidliwayo esinamagatsha anamanzi (eqoshiwe)
- 1 amazambane aphakathi (amhlophe; ahlutshiwe futhi anezinhlamvu)
- 2 izinkomishi inkukhu umhluzi (noma umhluzi yemifino; fat-free, low-sodium)
- 2 izinkomishi ubisi (fat-free)
- 1 (6 oz.) Isikhwama sesipinashi sezingane
- I-pepper emnyama (esanda kutholakala, ukunambitha)
Indlela Yokwenza
- Epanini elikhulu noma e-Dutch, ukushisa amafutha.
- Faka i-garlic, u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, namazambane amahora angu-5.
- Engeza umhluzi wezinkukhu nobisi obungenamafutha. Letha emathumba, ikhava, bese ubhala imizuzu engu-10.
- Hlanganisa isigamu sesipinashi, ikhava, bese ubhala imizuzu engu-10 ngaphezulu.
- Kulula kancane, bese udlulisela isobho ku-blender. Sebenza ngamaqoqo amabili, uma kunesidingo.
- Engeza isipinashi esisele futhi uhlanganise kuze kube bushelelezi. Uma usebenza ngamaqoqo amabili, sebenzisa isigamu esipinashi esisele nge-batch ngayinye.
Ukunikeza iziphakamiso
Ingxenye enhle ngalesi sobho sesipinashi yukuthi ihambisana kakhulu. Yenza isobho elifudumayo futhi elimnandi ebusika, kodwa lingase libe lipholile futhi livuselele, ngakho-ke liphelele ehlobo. Ungayithokozela ngesidlo sasemini ngesaladi elula noma uyisebenze ngokudla okuphelele komndeni.
Kungakhathaliseki ukuthi uyidla nini, uzothola ukuthi lesi sobho singcono nakakhulu uma sikhonzwa ngesinkwa esinezinhlayiya. Engeza i-dollop ye-fat-free ukhilimu omuncu noma i-yogurt elula ukuze wengeze ubukhulu obuncane futhi.
Ukuze uthole ukudla okudliwayo, cabanga ngamaprotheni alula kakhulu njengezinhlanzi, inkukhu, noma ingulube futhi angawashiya noma uwagcobe. Gcina konke ukudla okuhlanzekile futhi kuhlanzekile futhi wonke umuntu uyothanda.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 253 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 12 mg |
| I-sodium | 481 mg |
| Ama-carbohydrate | 39 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 11 g |