Isobho sezinkukhu kuhle ngempela umphefumulo, futhi ukhilimu wesobho sezinkukhu uyintandokazi. Kodwa sonke siyazi ukuthi isobho esisekelwe ukhilimu singalawulwa ngamafutha, futhi isobho elisemathinini ligcwele i-sodium, i-calories, nama-preservatives. Ngokupheka i-fat-fat version ye-fat of chicken soup, ungakwazi ukulawula izithako bese wenza inguqulo enamandla kodwa enempilo kakhulu.
Ngokufaka esikhundleni sobisi obunamafutha angamahhafu nesigamu namafutha okhilimu ovuthiwe wesintu, okuqukethwe okunamafutha kunciphisa kakhulu kule recipe. Ukwengezwa kwe-aromatics, imifino kanye namakhambi kunika isobho ibhalansi elimnandi kakhulu ngenkathi kuhlanganisa amavithamini enempilo namaminerali, futhi yenza kube uhlobo lwezinkukhu zokupheka inkukhu ngaphandle kwe-crust. Zizwa ukhululekile ukushintsha imifino ukufaka izintandokazi zakho. Ungakwazi futhi ukugcoba izinsalela - uma isobho lihlukanisa uma selula, mane uvuselele ngobumnene phezu kokushisa okuphansi kakhulu kuze kuhlanganiswe futhi. Khonza ngesinye isinkwa esiluhlaza noma izinhlamvu zokushisa.
Okuzokwenza
- 2 tsp. i-canola amafutha
- 1 inkomishi anyanisi oqoshiwe
- 1 inkomishi eqoshiwe izaqathe
- Amakhophi ayi-1/2 amakhowe ahlutshiwe
- 1 tsp. ama-herbs ahlanganisiwe (njenge-thyme, basil, oregano, marjoram, sage, rosemary)
- 2 izinkomishi eziphekwe, uthathe ama-cubes
- 1 ikhekhe ye-peas (fresh noma iqhwa)
- 4 izinkomishi ezingenalo fat, low-sodium inkukhu umhluzi
- 1 inkomishi ye-fat-free nehafu
- I-1/4 indebe ye-cornstarch ichitheka ngo-1/4 indebe yamafutha angenamsoco
- Usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
- Ukushisa amafutha epanini elikhulu noma i-oven yaseDutch phezu komlilo ophakathi.
- Faka ama-anyanisi kanye izaqathe kuze kube yilapho u-anyanisi elula, cishe imizuzu engu-7 ukuya kwangu-8. Engeza amakhowe kanye namakhambi axubekile, bese usuka emaminithini angu-5 ngaphezulu.
- Faka izinkukhu kanye nama-peas bese ufaka inkukhu.
- Letha emathumba, bese unciphisa ukushisa nokumisa imizuzu engu-15.
- Engeza ingxenye engamahhafu nengxenye. Hlanganisa ingxube ye-cornstarch bese uqhubeka nokumamisa ngomusa ngamaminithi angu-5 kuze kube yilapho ubuthwa.
Ukukhonza: Ama- calories 124, ama-Calories avela ku-Fat 21, ama-Fat 2.4g (ahlala 0.6g), i-Cholesterol 34mg, i-Sodium 136mg, i-Carbohydrate 9.6g, i-Fiber 2g, i-Protein 16.1g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 255 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 63 mg |
| I-sodium | 540 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 21 g |