Kungaba kufanelekile ukubiza lokhu "isobho se-tomato e-skinny" ngoba liphansi kwama-calories namafutha kodwa njalo iveza izithombe ezingenakusihlwa, iziphuzo ezisele amanzi njengengxenye ye-fad-brained fad yokudla. Awu, hhayi lapha. Le recipe ye-tomato basil isobho enempilo inayo yonke ukunambitheka kwama-fat-fat-fat-fat-fat without the guilty.
Singase sicabange ukudla isobho lomtamatisi wendabuko kungukuthi akukho-brainer okukhethile okunempilo kodwa, ngokumangalisa, kungaba nama-calorie namafutha afihlekile. Yiqiniso, usaluthola zonke izinzuzo zokudla okunomsoco wezotamatisi, njengezingxenyeni eziphakeme ze-antioxidants lycopene, i-beta-carotene, i-vitamin A ne-vitamin C. Kodwa futhi ungase uphathe umzimba wakho ngamanani amaningi, ibhotela, kanye nosawoti, esiwaziyo sonke sisho ama-calories namagremu amafutha.
Le utamatisi ophuthumayo-olula, ophansi, ophansi wekhalori nesobho basil uqeda amafutha futhi ugxila ezinkanyezini zobukiso. Okuhle kunakho konke, qala ukuqeda, ingaba etafuleni emaminithini angu-25.
Kuyinto isobho ephelele zonke izinkathi. Ehlobo, ungathatha izamatamatisi oqoshiwe kuzo zonke ezinye noma eminye ekheniwe, okuzofaka okwesikhashana kodwa hhayi isikhathi esiningi ku-prep yakho, nomhluzi owengeziwe ukuze wenze uketshezi olulahlekile. Futhi lena yindlela enhle yokusebenzisa inqwaba ye-basil ephunga elimnandi ezimakethe noma engadini yakho.
Ebusika, lesi sobho sinomfudumalo futhi siyaduduza. Futhi ngenxa yokuthi ulawula ukuthi izithako zihlanjululwe kahle kanjani, ungashiya isikhunta esincane ukuze wenze inkambo yokuqala yokugcwalisa noma ukudla lapho ubhanjiswa ngesangweji eshicilelwe ngotshisi oluphansi osikiwe ngesinkwa esisikwele sonke esitholwe esikhwameni se-skillet .
Zonke ezinye izindaba ezinhle? Isosi ngokwemvelo lingenalo i-gluten futhi, ngenxa yenguqulo yemifino / vegan, umhluzi wempuphu obhalisiwe wokudla umhluzi wezinkukhu udinga.
Okuzokwenza
- 2 amathisipuni
- Amafutha e-Olive
- 1 anyanisi omncane (oqoshiwe)
- I-stalk isilimo esidliwayo esinamagatsha anamanzi (eqoshiwe)
- I-clove i-garlic (i-minced)
- I-1/2 indebe ye-basil entsha (eqoshiwe)
- 1 isipuni esisha amaqabunga e-thyme
- Amanqamu amabili (ama-14-ounce) adutshiwe utamatisi
- 2 izinkomishi nonfat, low-sodium inkukhu umhluzi (noma umhluzi yemifino)
Indlela Yokwenza
- Epanini elingaphakathi, ukushisa amafutha omnqumo phezu komlilo ophakathi. Engeza u-anyanisi, isilimo esidliwayo esidliwayo esinamagatsha anamanzi, nogalikhi bese uhambisa kancane kancane kuze kube lula, cishe imizuzu emihlanu. Qaphela ngokucophelela ukuqinisekisa ukuthi i-garlic ayinasundu.
- Engeza i-basil, i-thyme, utamatisi, nomhluzi wokuzikhethela. Letha kumathumba.
- Ncishisa ukushisa bese ubamba imizuzu engu-10. Susa ekushiseni futhi uvumele ukupholisa kancane.
- Sebenzisa i-blender yokucwilisa ukuhlanza isobho. Ngaphandle kwalokho, ungakwazi ukufaka i-purée ngamathanga ku-processor yokudla noma i-blender. I-Purée ilula uma uthanda isobho sakho chunky, kungenjalo purée it ngokugcwele ukuvumelana okuvamayo.
- Khonza eshisayo noma ngosuku olushisayo ehlobo, shiya isobho bese ulisebenze kubanda nge-celery stalk stirrer.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 191 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 538 mg |
| Ama-carbohydrate | 33 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 10 g |