Okumnandi futhi okunambithekayo futhi okucebile futhi okunomusa ... kukhona okuningi okuqhubekayo kulokhu entwasahlobo elula kanye nesobho sehlobo. Iqokomisa futhi okwamanje ibonisa ukunambitheka kwe-peppery ye-watercress, leyo mifino emnandi yasentwasahlobo enhle .
Okuzokwenza
- 5 izinkomishi amaqabunga amanzi
- 8 anyanisi oluhlaza / ama-scallions
- Isipuni esingu-1 amafutha omnqumo amancane omnqumo
- 1 ithisipuni kahle usawoti usawoti
- 2 iziqu zesilimo esidliwayo esinamagatsha anamanzi
- 3 izinkomishi inkukhu noma imifino umhluzi
- 1 inkomishi ye-yogurt egcwele ubisi *
- Umswakama omnyama omnyama omusha wokunambitha
- Hlobisa ngokusha
- i-mint ,
- i-dill , noma
- i-chervil (ngokuzikhethela)
Indlela Yokwenza
- Uma i-watercress ifika, njengoba kunjalo njalo, ku-clump nezimpande zisanamathele, zinqunyiwe futhi zilahle izimpande. Gcina okuningi kweziqu ezinamathele amaqabunga ngangokunokwenzeka-zigcwele ukunambitheka kwe-peppery cress! Hlanganisa i-watercress ehlanzekile, uma kudingekile: Faka i-watercress esitsheni esikhulu, ugeze ngamanzi apholile, uphakamise amanzi emanzini (ushiye noma yikuphi ukungcola bese upheqa ngemuva kwesitsha), bese usomisa i-watercress esaladini spinner noma ngezigcawu eziningana zamathawula wephepha.
- Hlanganisa u-anyanisi oluhlaza bese uwasika kahle.
- Ebhodini elisezingeni eliphansi phezu komlilo ophakathi, ukushisa amafutha kuze kube sekugcineni. Engeza u-anyanisi oluhlaza bese ufafaza usawoti. Ukupheka, uvuselela njalo, kuze kube yilapho u-anyanisi elula, cishe imizuzu emithathu.
- Phakathi naleso sikhathi, u-trim bese uqombela isilimo esidliwayo esinamagatsha anamanzi Yengeza ku-anyanisi aluhlaza bese upheka, uvuselela njalo, kuze kube yilapho ulula, enye imizuzu emithathu.
- Thela emhluzeni bese uletha esimeni. Engeza i-watercress bese uletha ukumisa futhi. Susa kusukela ekushiseni bese uvumele uhlale imizuzu engama-5.
- I-Purée isobho usebenzisa i-blender yokucwilisa noma i-blender noma i-processor yokudla, isebenza ngamathanga uma kudingeka (ubambe ithawula ekhishini phezu kwe-blender noma iprosesa yokudla ukuze iqukathe noma yiziphi izigaxa futhi ivimbele ukushisa okungenzeka). Ukuze isobho esiphundu siphumelele, sebenzisa i-purée nge-sieve elihle noma umshini wokudla.
- Hlanganisa ku-yogurt. Engeza usawoti ukunambitha, uma kudingeka. Engeza i-pepper emhlabathini omnyama omusha ukuze unambitha. Vala bese ubamba okungenani ihora eli-1 kuze kufike ubusuku bonke.
Khonza u-chilled, uhlotshwe ngamagilebhisi ahlanzekile, uma uthanda, ne-drizzle yamafutha omnqumo.
* Isidingo se-yogurt esicacile, esingasetshenziswanga kufanele sibe sobala (i-vanilla enhle akuyona into oyifunayo kulokhu isobho), kodwa uhlobo olumnandi nolususekayo lwe-yogurt olugcwele ngempela lubeka lo mhlula phezulu uma uqhathaniswa besebenzisa i-yogurt enamafutha aphansi noma ayi-nonfat. Yazi ukuthi ukuze uthole ukuthungwa okulukhuni, okufana ne-yogurt, izinguqulo eziye zanamafutha amaningi zisuswe kaningi zinezimbangi ezangeziwe, ezingangcolisa ikhono labo lokuhlangana kahle nezinye ukudla.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 96 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 8 mg |
| I-sodium | I-1,191 mg |
| Ama-carbohydrate | 6 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 6 g |