Cishe wonke amaqembu uyaqiniseka ukuthi uzothola isipinashi - kungakhathaliseki ukuthi kubanda, ngaphakathi kwesinkwa esingenalutho noma eshisayo ne-gooey esitsheni eceleni kwamapipi amancane. Kodwa kungakhathaliseki ukuthi kunikezwa kanjani, ngokuvamile kuvame amanoni.
Akudingeki ukuba, noma kunjalo, ngakho-ke ungakuqedi kusukela kwimenyu yakho yeqembu okwamanje. Kule iresiphi epholile yokuphuza isipinashi, ngokususa imayonnaise kanye noshizi ngezinhlobo zamafutha ezingenamnandi we-yogurt kanye nosawoti ushizi, uzoba nokuphuza okumnandi ngaphandle kwamafutha. Futhi akekho oyobe ohlakaniphile.
Ungasebenzisa isipinashi oqoshiwe efriziwe uma ukhetha - ngaphambi kokwengeza endaweni yeresiphi ku-colander bese uthele amanzi abilayo phezu kwesipinashi kuze kube lula. Susa amanzi amaningi ngokweqhwa ngokumelene nesipinashi ngemuva kwesipuni sokhuni, noma ukufaka ithawula bese ucindezela kuze kube yile. Ukuze kukhuliswe amaprotheni kanye noshukela omncane kanye ne-carbohydrate, i-yogurt yamafutha e-Grec free-free yamajeti. Vele uqiniseke ukuthi ukhetha amafutha angenayo ngoba i-yogurt yesiGreki inokuqukethwe okunamafutha aphezulu kune-yogurt ejwayelekile.
Khonza le sipinashi elincane eliphansi le-spinach nge-platter yemifino ehlanzekile noma ngezinye izinambuzane zamazambane noma ama-breadsticks. Zizwa ukhululekile ukuyihlaba isikhala kancane ngokufaka umshini we-sauce eshisayo.
Okuzokwenza
- Ama-ounces ama-10 ahlanzekile isipinashi esincane
- 1 inkomishi ye-yogurt engenamafutha angenalutho, egazini lwamanzi amaningi
- 4 ama-ounces ayisikhiliki (athandiswa, angenamafutha)
- 1/4 indebe egayiwe i-Parmesan ushizi
- 1/4 indebe eqoshiwe eqoshiwe
- 1 i-garlic clove, i-minced
- 1 tbsp ijusi lemon elifakwe ngokushesha
Indlela Yokwenza
- Faka isipinashi enamafutha e-colander bese ususa amanzi okweqile ngokucindezela isipuni sokhuni ngokumelene nesipinashi noma ukubeka isipinashi ngethawula bese ucindezela kuze kube sewomile. Hlunga kahle futhi ubeke esitsheni esiphakathi.
- Ngesitsha esincane esincane, engeza i-yogurt ne-cream ukhilimu bese ugoqa, uhlangane ndawonye kuze kube yilapho ubushelelezi. Engeza le ngxube kusipinashi. Hlanganisa izithako ezisele futhi uhlanganise kahle.
- Isifriji kuze kube manje ukulungele ukukhonza.
Yenza cishe izinkomishi ezingu-2
Ukukhonza ngokulinganisa (1/4 indebe): Ama- calories 55, ama-calories avela ku-Fat 11, i-Total Fat 1.3g (ihlale 0.7g), i-Cholesterol 3mg, i-Sodium 186mg, i-Carbohydrate 4.7g, i-Fiber 1.1g, i-Protein 6.2g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 115 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 21 mg |
| I-sodium | 137 mg |
| Ama-carbohydrate | 10 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 5 g |