Ukugxila amabele ezinkukhu kuhle futhi kunethenda, okwenza kube okunye okunye ekuthengeni inkukhu yokuthengwa kwezinkukhu ezithengwa ngesitolo, okungenzeka ngezinye izikhathi zibe zomile futhi ziphezulu kwi-sodium. Sebenzisa inkukhu efihliwe ekuphekeni kwakho okuthandayo okupheka, kuma-salads, burritos, noma njenge-salad yokugcwalisa.
Okuzokwenza
- 2 amabele ezinkukhu ezingenasikhumba (cishe amakhilogremu angu-1)
- 1 1/2 - 2 izinkomishi amafutha mahhala, umhluzi ophansi wezinkukhu (noma amanzi)
- 2 tsp. omisiwe amakhambi ahlangene
- 1 leaf leaf
Indlela Yokwenza
- Faka izinkukhu amabele ngaphansi kwesibhamu esincane, esinamandla. Kufanele afanelane noqweqwe olulodwa kodwa alungele kahle. Ukumboza inkukhu ngomhluzi noma amanzi. Engeza ama-herbs ne- bay leaf .
- Letha emathumba, bese usheshe ukunciphisa ukushisa kuze kube phansi ukuze amanzi angaboni kahle. Isembozo senye bese ubhala ngobumnene imizuzu engu-10. Vala ukushisa ngokuphelele, futhi uvumele inkukhu ukuthi ihlale emanzini ashisayo imizuzu engu-15 kuya kwangu-20.
- Hlanganisa inkukhu.
Ngokukhonza: Ama- calories 121, ama-calories avela ku-Fat 13, inani eligcwele lamafutha 1.4g (lihlala 0.4mg), i-Cholesterol 65mg, i-Sodium 96mg, i-Carbohydrate 0.4g, i-Fiber 0g, i-Protein 26.6g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 279 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 95 mg |
| I-sodium | 644 mg |
| Ama-carbohydrate | 1 g |
| I-Fiber Dietary | 0 g |
| Amaphrotheni | 32 g |