I-Artichoke I-Artichoke Recipe Yokunciphisa I-Fat

Le i-artichoke risotto encishisiwe yindlovu yokudla yemifino ye-Easter noma yimuphi ukudla okuphuthumayo kwentwasahlobo. Kufanele i-tofu encane yamaprotheni, futhi ihanjiswe ngama-artichokes we-flavour eyengeziwe kunokweshizi noma ukhilimu ngakho-ke kunamafutha aphansi kakhulu, noma okungenani kunamafutha aphansi.

Iresiphi ehlonishwayo yi-The Soy Foods Council

Okuzokwenza

• 2 wezipuni amafutha sesame
• 1 isipuni se-unsalted ibhotela (noma i-vegan margarine, ukuze uyigcine
• i-vegan )
• 1 anyanisi omncane, oqoshiwe
• 2 izinkomishi Carnaroli noma Arborio risotto irayisi
• ¼ indebe ubisi soy
• ¼ indebe apula ijusi
• 6 izinkomishi umhluzi yemifino noma stock, evuthayo
• 1 isipuni sebhasi noma i-vegan margarine
• 2 clove garlic, nengulube
• 8 ama-ounces
• i-token ene-silken, i- cubed
• Ama-ounces ayi-13 ama-artichoke aphekwe, aqoshiwe
• I-Cayenne pepper ukunambitha.

Indlela Yokwenza

1. Ngosawoti ebhodweni lokushisa okuphakathi, ukushisa ngamafutha kanye nebhotela. Engeza ilayisi bese upheka, uvuselela njalo, kuze kube yilapho ilayisi iqala ukuba mnyama. Engeza uhhafu we-anyanisi oqoshiwe, ubisi lwe-soy no-apula juice. Pheka uphuthukise kuze kufike uketshezi.
2. Engeza umhluzi oshisayo wemifino, cishe 1 indebe ngesikhathi. (Reserve 1/4 indebe umhluzi.) Pheka bese uvuselela emva kokufaka ngamunye kuze umhluzi ubambe. Nciphisa ukushisa kuya phansi, ikhava uphinde upheke amaminithi angu-20.

1. Phakathi naleso sikhathi, epanini elincane elingaphakathi kokushisa okuphezulu, pheka isigamu se-anyanisi esisele ku-1 isipuni sebhotela kuze kube yilapho kuluhlaza. Faka igalikhi bese upheka kancane. Engeza i-tofu bese upheka amanye amaminithi ambalwa.
2. Susa ilayisi ekushiseni bese ugxobhoza emgodleni we-1/4 indebe, umxube we tofu nezinhliziyo ze-artichoke. Ukushisa. Isizini nge-pepper cayenne ukunambitha.

Ungase Uthande

I-risottos engu-7 enhle yemifino

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	327
Inani lamafutha	8 g
I-Fat egcwele	2 g
I-Fat Unsaturated	3 g
I-cholesterol	4 mg
I-sodium	569 mg
Ama-carbohydrate	53 g
I-Fiber Dietary	3 g
Amaphrotheni	10 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)