Ngenkathi izinkukhu zezinkukhu zingekho njengamafutha aphansi njengezikhumba zezinkukhu, ziphelele kumpheki ophuthumayo, ziba ngethenda lapho zipheka. Qinisekisa ukuthi ukhetha izinkukhu ezingenasikhumba futhi unciphisa noma iyiphi i-fat excess ngaphambi kokupheka.
Ukukhonza: Ama- calories 271, ama-calories avela ku-46, amafutha alingana 5g (ahlala 1.1g), i-cholesterol 94mg, i-sodium 163mg, i-carbohydrate 29.4g, i-fibre 6g, iprotein 26.9g
Okuzokwenza
- 1 anyanisi ophakathi (oqoshiwe)
- 1 enkulu
- i-leek (emhlophe kuphela, ihlanzwa futhi ihlutshiwe)
- Amakhokheji we-8-ounce emaphakethe (alayishiwe)
- 8 ounces baby izaqathe
- 2 amazambane abomvu aphakathi (uthathe izinhlamvu)
- Isithombo esikhulu se-celery (senziwe)
- Ikhadi elilodwa lezinkukhu izitja (ezingenalutho, ezingenasici)
- I-15-ounce ingawachoboza utamatisi
- 1/2 indebe engenamafutha, ephansi-sodium inkukhu umhluzi
- 1 leaf leaf
- 1/2 tsp i-thyme fresh
- 1 i-rosemary ye-sprig
Indlela Yokwenza
- Ngaphansi kwezingubo kanye nezinhlangothi ze-cooker engama-4 quart slow with spray ukupheka spray .
- Beka imifino ebhodweni.
- Hlanganisa izinkukhu zezinkukhu zamafutha amaningi futhi uthathe izicucu.
- Engeza inkukhu ebhodweni, kulandelwa amakhambi, utamatisi ochotshoziwe, nomhluzi wenkukhu.
- Vala bese upheka ngezansi amahora angu-7 kuya ku-9.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 284 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 63 mg |
| I-sodium | 258 mg |
| Ama-carbohydrate | 24 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 24 g |