Nasi isobho se-fat-fat-high-fiber-pea isobho elifudumalayo nokugcwalisa. Ukuze ulondoloze amanye ama-calorie amafutha, lo isobho se-split-pea asiqukethe i-ham, okwenza lokhu isobho ibe yisinqumo esikhulu semifino futhi, uma usebenzise umhluzi wemifino esikhundleni se-inkukhu umhluzi.
Le isobho yenza ukhetho oluphelele lokudla kwasemini Konke okudingayo kukhona isinkwa esisodwa sokusanhlamvu ukuhamba nayo, futhi uma ulambile kakhulu, engeza isaladi eluhlaza nge-vinaigrette yokugqoka elula.
Okuzokwenza
- Isipuni 1 samafutha e-canola
- 2 i-garlic clove, i-minced
- 1 anyanisi, oqoshiwe
- 1 isanqante enkulu, eqoshiwe
- 1 stick of isilimo esidliwayo esinamagatsha anamanzi, oqoshiwe
- 1 amancane amazambane ama-russet, ahlutshiwe futhi ahlukaniswe
- 4 izinkomishi ezingenamuthi, inkukhu ephansi-sodium noma umhluzi yemifino
- 2 izinkomishi zamanzi
- Izinkomishi ezi-1 1/2 ezomile zihlukanisiwe, zithathwe futhi zihlanjululwe
- Ipulazi emnyama emisha
Indlela Yokwenza
- Ukushisa amafutha embizeni enkulu.
- Saute garlic, anyanisi, izaqathe nesilimo esidliwayo esinamagatsha anamanzi for 3-4 imizuzu, kuze kube lula.
- Engeza amazambane, umhluzi, amanzi, nama-peas ahlukanisiwe.
- Letha emathumba, bese unciphisa ukushisa kuya phansi, ikhava futhi udilize imizuzu engu-45.
- Vumela isobho ukupholisa kancane, bese udlulisela ku-blender futhi uhlanganise kuze kube bushelelezi.
- Isizini ukunambitha.
Ukukhonza: Ama- calories 220, ama-calories avela ku-Fat 26, i-Total Fat 3g (i-fat fat 0.3g), i-Cholesterol 0mg, i-Sodium 74mg, i-Carbohydrate 37g, i-Fiber 14.2, i-Protein 13.7g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 163 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 520 mg |
| Ama-carbohydrate | 29 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 7 g |