I-garlic, i-lemon, nosawoti yenza i-yogurt elula ibe isaladi elula nesiphundu. I-little creamy, ngokusobala, kodwa nge-nice tang ekhanyayo evumela ukuthi wazi ukuthi i-salad yokugqoka. Zama ngemifino yesaladi , njengama-romaine, kwi- saladi yemifino eqoshiwe, noma ngisho nokululaza ama-crudité.
Kuyinto elihlwabusayo njengoba kunjalo, kepha uma uthanda ukuzama ekhishini, lokhu kugqoka kuyisisekelo esihle lapho udala khona ukugqoka. Into elula ukuyenza ukugqugquzela kwamanye ama-herbs asanda kuqotshwa. Amazinti , i-chervil, kanye / noma i-dill yizintandokazi zami lapha, kodwa i-rosemary encane noma ngisho ne-parsley encane ikhetha kahle kakhulu.
Noma, hlanganisa izinto ngokufaka izinongo. I- cumin encane esanda kutholakala imnandi kakhulu (ngiye ngaziwa ukuthi ngifaka nje i-dash ye-cayenne nayo), kodwa futhi i-curry powder noma i-garam masala. Zama ngezintandokazi zakho zezintandokazi ngokuxuba i-1/4 isipuni ukuqala, ukunambitha, nokwengeza kusuka lapho (khumbula, ungakwazi njalo ukungeza izipungo eziningi, kodwa awukwazi ukukhipha uma sekukhona!).
Okuzokwenza
- 1/2 indebe
- i-yogurt *
- Izipuni 1 kuya ku-2 ijusi lemon
- 1 kuya 2 i-clove garlic
- dash usawoti olwandle (ukunambitha)
- Okuzikhethela: i-dash omnyama pepper (ukunambitha)
Indlela Yokwenza
- Hlanganisa i-yogurt nejusi lemonisi kanye nesitsha esincane bese uhleka ndawonye kuze kube yilapho ubushelelezi ngokuphelele. Ngaphandle kwalokho, ungawabeka embizeni oyinhloko ene-lid futhi uwagcobe ubumnandi (lokhu kuhle uma ungahle uhlele ukugqoka ngokushesha, ngoba kwenza kube lula ukugcina isitoreji).
- I-peel bese uncibilikisa ugarliki, ufafaza u-usawoti oluthile kuwo njengoba wenza kanjalo ukusiza isenzo sokugcoba. Yengeza esitsheni noma embizeni bese uphazamisa noma ukuzamazama, ngokulandelana, ukuhlanganisa ne-yogony yogurt.
- Engeza usawoti ukunambitha. Engeza i-pepper, okuthandayo.
Ukugqoka kuzogcina, kugubungele futhi kuphelile, izinsuku ezimbalwa. Qaphela ukuthi uma ufuna ukuyigcina, ungase ufune ukubuyisa ukuthi ugarlic ufaka kangakanani, ngoba ukunambitheka kwawo kuzoqina njengoba kuhleli.
* Ngiyincoma kakhulu ukusebenzisa lonke i-yogurt yobisi lapha kanye nokupheka okufanayo. Yebo, kunamafutha amaningi kuwo, kodwa futhi kulula ukuthola wonke ubisi we-yogurt ngaphandle kokuqiniswa, abaqashi bezinto zokufakelwa, nezinye izinto ezingekho yogurt. Lokho kusho ukuthi, uma nje i-yogurt engenayo i-unsweetened, iyosebenza, kepha i-yogurt engewona amafutha izothengisa ukugqokisa okungaphezulu kwamanzi, okuncane kakhulu.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 70 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 4 mg |
| I-sodium | 59 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 3 g |